3200 Calorie Diet: How Many Servings of
Vegetables Do You Need Each Day?

Article by Diet Bites


For the 3200 Calorie Diet, the Vegetable Group daily serving recommendation equals 4 cups which is the same recommended amount for the 3000 kcal plan.

Delicious Vegetables That Equal One Serving

1/2 cup of sweet yellow corn - off the coblet

1 cup of baby spinach, raw

1 cup of tomato juice

Let's see what we can make in the Diet Bites kitchen out of one of the healthiest vegetables on the planet - the onion. Any variety will work for the following lower calorie recipe.

Caramelized Onion Tart Recipe Ingredients

4 cups of thinly sliced sweet onion plus two Tablespoons of reduced fat margarine
1 cup of reduced fat Half & Half
2 Large Eggs, slightly beaten
1 prepared all purpose white pie crust
1/2 teaspoon of salt

How to Prepare Our Caramelized Onion Tart Recipe

Cooking Note: If you prefer an even bolder flavor you can add onion packets from the commercially produced soups that are onion based.

We did not add cracked black pepper to this recipe because the onions hold plenty of that by their lonesome - but if you want more, you can certainly do such.

Press the pie dough into a tart or quiche pan that has been treated with cooking spray to discourage sticking. Pop into the oven at 350 degrees and cook until half-way done. Remove and fill with the onion filling mix.

To prepare the filling, we're going to sweat out the flavors of the onion. We suggest using the sweetest onion possible - like the Vidalia. It's a perfect candidate for this onion tart recipe.

Cook the following using low heat. Place the margarine in a non-stick skillet and after it melts, add the slices of onion to the pan along with the salt. Turn to coat the rings with the margarine. As it cooks, it will begin to sweat and clarify. Keep cooking until the onions reach a caramelized state. This will add a deeper note of sweetness to our tart. Remove from heat and allow to cool before adding the next ingredients - because you don't want the eggs to prematurely cook.

Next, add the Half & Half and the eggs together in a small mixing bowl. Make sure the egg is fully incorporated with the dairy. Add to the caramelized onions; stir until the ingredients are combined then pour into the half-baked tart shell. Return to the oven and bake for an additional half hour or until golden brown. Allow to cool slightly before serving.

2,200 Kcal Plan | 2,400 Calorie Diet | 2,600 Kcals

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