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NONFAT WILDRICE QUICHE




Source of Recipe


My Files


Recipe Introduction


Quiche, which is traditionally made with eggs, butter, and cheese, can be one of the worst offenders in the highfat category. This variation is made with a rice crust, egg whites, and nonfat cheeses.


List of Ingredients




7 egg whites
1 1/2 cups cooked wild rice
2 tablespoons nonfat Parmesan
2 tablespoons low-sodium nonfat chicken broth
2 cups sliced zucchini
1 medium red bell pepper, cored and chopped
2 cloves garlic, minced
1/2 teaspoon dried basil
1/4 teaspoon ground black pepper
3/4 cup shredded nonfat mozzarella
1 cup evaporated skim milk
2 tablespoons all-purpose flour
1 . Preheat oven to 350 degrees.


Recipe



1 . Preheat oven to 350 degrees.

2. Combine 1 egg white, rice, and 1 1/2 tablespoons Parmesan. Mix thoroughly. Form into a crust in a nonstick 9-inch pie pan.

3. Heat broth in a saucepan. Add zucchini, red bell pepper, garlic, basil, and black pepper. Sauté until zucchini begins to soften, about 3 minutes. Remove from heat and allow to cool slightly.

4. Stir mozzarella into the zucchini mixture and spread over the pie crust.

5. Whisk together the remaining egg whites, evaporated milk, and flour, and pour over the zucchini mixture. Bake until quiche is done through, about 40 minutes. Remove from oven and allow to stand for 10 minutes before cutting and serving.
Six servings

Calories Per Serving: 144
Fat: 0 g
Cholesterol: 5 mg
Protein: 16 g
Carbohydrates: 19 g
Dietary Fiber: 1 g
Sodium: 255 mg