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Leek and Mushroom Flan

Microwave Leek & Mushroom Flan

This flan is very easy to prepare, tasty and heart healthy. Enjoy.


Ingredients:

1 leek, white part only, thinly sliced, about 1 cup
1 tablespoon extra virgin olive oil
1/2 lb (2 cups) coarsely chopped fresh mushrooms
1 egg, slightly beaten
3 egg whites, slightly beaten
2 tablespoons skim milk
Pinch of paprika
Salt and freshly ground black pepper to taste

Note: Chopped onion may be substituted.

Directions:
1. In 8½ x 4-inch (21,5x10 cm) microwave dish toss leeks with oil.
2. Cover with plastic wrap and cook on HIGH for 1 min.
3. Add mushrooms, cover and cook on HIGH 4 min or until nearly tender.
4. Stir in egg, egg whites, milk, paprika and pepper to taste.
5. Cook uncovered on MEDIUM (50%) or until mixture is set.
6. Serve hot.

Per serving:
Energy (Cal) 135
Fat (g) 5.6
Cholesterol (mg) 109


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Cholesterol Risk Factors

Risk Factor: FAMILY HISTORY
The health history of your parents and grandparents is the main factor in determining your blood cholesterol levels. A history of high blood cholesterol in your family means that you may be more at risk for heart disease. If high blood cholesterol runs in your family, let your doctor know.
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High blood cholesterol levels may also be caused by diseases such as diabetes as well as thyroid, kidney or liver disease.
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The risk of heart disease increases as you grow older, with men more at risk than pre-menopausal women. However, heart disease and stroke are not just men's diseases - they are the number one cause of premature death in women.
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High blood cholesterol levels are a heart health concern, particularly if you smoke. Smoking tends to decrease your HDL "good" cholesterol levels and increases the rate at which fatty deposits form on artery walls.
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An active lifestyle helps your heart, lungs and blood vessels work better and can help you maintain a healthy weight. Regular physical activity helps increase your HDL "good" cholesterol levels.
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Having a healthy weight can help you control your blood cholesterol and prevent high blood pressure. Reducing excess body weight cuts the strain put on your heart and may increase your HDL "good" cholesterol levels.
Risk Factor: HIGH FAT DIET
High blood cholesterol levels can be caused by diets which are high in fat, particularly saturated fat. An eating pattern that is lower in fat and higher in fibre can help you control your cholesterol levels and reduce your heart disease risks.