A quick and easy way to fill up with a hearty and healthy meal!
Recipe adapted from Oregon Hazelnuts.org http://www.oregonhazelnuts.org/pages/entrees.html#vegpie
This dish provides a unique blend of vitamins and minerals by incorporating vegetables and nuts. Round out your meal with a cup of nonfat milk to get that protein and dairy component that the DASH Diet enthusiast loves!
•1 cup fresh broccoli, chopped*
•1 cup fresh cauliflower, sliced*
•2 cups fresh spinach, chopped*
•1/2 cup chopped onion
•1/4 cup chopped green pepper
•1 cup cheddar cheese, grated (4 oz.)
•1 cup coarsely chopped Oregon hazelnuts
•1-1/2 cups nonfat milk
•1 cup baking mix
•1/4 teaspoon pepper
*frozen vegetables can be used – be sure to thoroughly drain them before use.
Pre-cook broccoli and cauliflower until almost tender (about 5 minutes.) Drain well. Combine broccoli, cauliflower, spinach, onion, green pepper and cheese. Divide into two well-greased 8-inch pie pans. Top with Oregon hazelnuts. Beat together milk, baking mix, eggs, garlic and pepper; pour over vegetable mixture. Bake at 400 for 35 to 40 minutes, until golden brown. Allow to stand for 5 minutes before cutting.
Per serving: 264 calories, 17 g total fat, 4 g saturated fat, 19 g carbohydrates, 12 g protein, 3 g fiber, 440 mg sodium, 254 mg potassium, 35 mg magnesium, 268 mg calcium