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21 West Clarke AvenueMilford, Delaware 19963
401 North Carter RoadSmyrna, DE 19977
640 S. State StreetDover DE 1990121 West Clarke AvenueMilford DE 19963
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1275 S. State StreetDover, Delaware 19901
1 ready-made, refrigerated 9-inch pie crust
2 tablespoons water
1 large red, green, or yellow bell pepper, sliced into rings (about 1 cup)
1 onion, sliced into rings (about one cup)
2 cups zucchini and/or yellow squash, cut into 1/4-inch rounds
1 cup fresh mushrooms, sliced
1 cup diced tomatoes (fresh or drained canned)
1 teaspoon dried thyme
1 cup soybeans (drained canned or dried beans that have been soaked and cooked)
1 carrot, shredded
2 ounces reduced-fat cheddar cheese, shredded (about 3/4 cup loosely packed)
Preheat oven to 450 degrees. Line 9-inch tart dish or deep pie pan with crust. Prick bottom with a fork and pre-bake in hot oven for five minutes. Set aside.
Meanwhile, heat a large nonstick frying pan. Add 2 tablespoons water, pepper rings, and onions and cover, stirring occasionally until wilted. Add squash, mushrooms, tomatoes, thyme, and soybeans. Uncover and let liquid cook off. Stir in shredded carrot. Spoon filling into pie crust. Top with shredded cheese.
Bake at 450 degrees for 15 minutes. Reduce temperature to 350 degrees and bake 10 minutes longer. Remove from oven and let sit about 10 minutes before cutting into four wedges.
Each serving contains approximately 395 calories, 46 g carbohydrates, 13 g protein, 19 g fat, 432 mg sodium, and 6 g fiber.
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