Spring Vegetable Quiche
Source of Recipe
From Charleston (SC) Post and Courier
Recipe Introduction
No carbohydrate levels available
Spring Vegetable Quiche
Makes 5 servings
CRUST:
1 1/2 cups cooked brown rice
1 egg white
QUICHE:
1 cup chopped fresh asparagus or broccoli
1/2 cup fresh or frozen (thawed) whole kernel corn
1/3 cup finely chopped carrots
1/3 cup chopped fresh mushrooms
1/4 cup finely chopped onion
2 tablespoons minced fresh parsley
1 cup shredded nonfat or reduced-fat mozzarella cheese
1 cup evaporated skim milk
1 cup fat-free egg substitute
2 tablespoons grated nonfat or reduced-fat Parmesan cheese
To make the crust, combine the brown rice and egg white in a medium-size bowl, and stir to mix well. Coat a 9" deep-dish pie pan with nonstick spray, and use the back of a spoon to pat the mixture over the bottom and sides of the pan, forming an even crust.
Combine all of the remaining ingredients except for the Parmesan in a large bowl. Stir to mix well, and pour into the rice crust. Sprinkle the Parmesan on top.
Bake at 375° for about 50 minutes, or until the top is golden brown and a sharp knife inserted in the center of the quiche comes out clean. Remove the dish from the oven and let stand for 5 minutes before slicing and serving.
Nutrition facts per serving: 197 calories, 8 milligrams cholesterol, 0.9 gram fat, 2.5 grams fiber, 20 grams protein, 337 milligrams sodium.
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