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Vegetable Quiche in Brown Rice Crust

Source of Recipe

AHA Around the World Cookbook

Vegetable Quiche in Brown Rice Crust

A classic French quiche is a rich cheese custard tart that originated in Alsace and Lorraine. This lightened version is brimming with vegetables and herbs, making it a perfect one-dish meal for brunch, lunch, or dinner. A low-fat feature: its nutty-tasting brown rice crust.

Serves: 6

1-1/2 cups water
3/4 cup brown rice
1 small or 1/2 medium yellow summer squash
2 medium Italian plum tomatoes
1 large green onion
2 cloves garlic...or... 1 teaspoon prepared minced garlic
Vegetable oil spray
1 egg white
1/8 teaspoon salt
Egg substitute equivalent to 2 eggs
1 cup evaporated skim milk
1/8 teaspoon salt
1/8 teaspoon black pepper
2 tablespoons chopped fresh basil or dill...or... 1 teaspoon dried basil, crumbled, or dried dill weed
2 tablespoons grated or shredded Parmesan cheese

Place water in a small saucepan and bring to a boil over high heat. Add rice and stir. Return to boiling. Reduce heat and simmer, covered, for 35 to 40 minutes, or until rice is tender and liquid is absorbed.

Meanwhile, chop or slice squash. Cut tomatoes in half, scoop out juice and seeds with a spoon, then chop. Slice green onion and mince garlic. (You should have about 1/2 cup squash, 1/2 cup tomatoes, 2 tablespoons green onion, and 1 teaspoon garlic.) Set tomatoes aside.

Preheat oven to 450º F. Spray a medium skillet and a 9-inch quiche dish or pie pan with vegetable oil spray. Saute squash, green onion, and garlic in skillet over medium-low heat for 5 minutes, or until crisp-tender, stirring occasionally.

In a small mixing bowl, stir together cooked rice, egg white, and 1/8 teaspoon salt. Press mixture onto the bottom and up the sides of quiche dish. Bake, uncovered, for 5 minutes. Remove from oven and reduce oven temperature to 325º F.

In a medium mixing bowl, stir together egg substitute, milk, 1/8 teaspoon salt, and pepper. Stir in cooked vegetable mixture, tomatoes, and basil.

Pour egg mixture into hot rice crust. Sprinkle with Parmesan cheese. Bake for 35 to 40 minutes, or until a knife inserted near the center comes out clean. Let stand 10 minutes before cutting. To serve, cut into 6 wedges.

One wedge equals: Calories 155...Protein 9 gm... Carbohydrate 27 gm... Cholesterol 3 mg... Sodium 219 mg...Total fat 2 gm (Saturated 1 gm)