Spicy Vegetable Tart - 13.08g Carbs, 5.29g Fiber, 3.23g Sugar
From: The George Mateljan Foundation
Enjoy the wealth of nutrients in this unique tart, which is a
wonderful treat when you have a little extra time to prepare
your meal.
Prep time: 35 min
Bake time: 25 min
--> Crust
3/4 cup sunflower seeds
3/4 cup walnuts
2 Tbsp sesame seeds
2 Tbsp flax seeds soaked in 1/4 cup water
1/8 tsp salt
--> Filling
4 cups chopped Swiss chard
1 Tbsp chicken or vegetable broth
2 cups sliced crimini mushrooms
1 small onion, minced
3 medium cloves garlic, minced
1 1/2 tsp dried Italian herbs
Pinch of red chili flakes
1 small tomato, chopped, seeds removed
5 oz silken tofu
5 egg whites
1/8 tsp turmeric
salt and black pepper to taste
Preheat oven to 350 degrees F (175 degrees C).
Soak flax seeds in 1/4 cup water for 10 minutes.
While flax seeds are soaking, grind rest of crust ingredients in
food processor. It should be finely ground when done. Add flax
seeds and soaking water to crust ingredients and continue to process
for another 30 seconds. Press evenly into a 9-inch tart pan making
sure you come up to the top edge so crust is not too thick on the
bottom. Bake crust in oven for 15 minutes.
While crust is baking, chop onion and garlic and let sit for
5 minutes to bring out their hidden health benefits.
Bring lightly salted water to a boil. Cook chopped chard for about
3 minutes in boiling water and drain. This will reduce oxalic acid
rom chard and make it sweeter.
Heat 1 Tbsp broth in a medium stainless steel skillet. Healthy Saute
minced onion, garlic, and mushrooms in broth for 5 minutes stirring
frequently.
Add herbs, tomatoes, salt and pepper, and saute for 2 minutes. Press
out excess water from chard and add to rest of vegetables.
Remove from heat and spread evenly over crust in tart shell.
Blend egg whites, silken tofu, turmeric, and a little salt and pepper
in blender. Pour evenly over vegetables and bake for another 25 minutes.
With the tip of a knife loosen around edges of crust and remove ring.
Cut into wedges and serve.
Serves: 6
Total Weight: 181.93g
Nutrition per Serving:
272.28 Calories, 186.29 Calories from Fat, 19.24 Calories from Saturated Fat,
13.22g Protein, 13.08g Carbs, 5.29g Dietary Fiber, 1g Soluble Fiber,
2.41g Insoluble Fiber, 3.23g Total Sugar, 0.53g Monosaccharides,
0.53g Disaccharides, 4.48g Other Carbs, 20.70g Total Fat,
2.14g Saturated Fat, 3.78g Mono Fat, 13.71g Poly Fat, 0g Trans Fatty Acids,
0.05mg Cholesterol, 159.53mg Sodium
