Broccoli and Rice Quiche
Source of Recipe
WW Boards
Recipe Introduction
12 Servings; 3 Points per serving
List of Ingredients
2 (10 ounce) packages frozen chopped broccoli
1/2 cup chopped onion
3 cups cooked long grain rice
1 1/2 cups shredded reduced-fat sharp cheddar cheese, divided
1 1/2 cups egg substitute, divided
3/4 teaspoon salt, divided
Nonstick cooking spray
1/2 teaspoon pepper
1/2 cup skim milk
2 (2 1/2 ounce) cans sliced mushrooms, drained
Recipe
Steam broccoli until crisp-tender. Combine rice, 1/2-cup cheese, 1/2-cup egg substitute and 1/4 teaspoon salt and mix well. Press evenly into two 9-inch pie plates that have been coated with nonstick cooking spray. Combine the remaining 1-cup egg substitute, 1/2-teaspoon salt, pepper, milk, mushrooms, onion and broccoli and mix well. Pour mixture evenly into prepared pie plates. Bake at 375 degrees for 20 minutes. Sprinkle with remaining cheese and bake another 10 minutes or until cheese is melted. Let stand 5 minutes then slice each into quiche into 6 pieces.
Per serving: Calories: 145 Total fat: 3 grams Saturated fat: 2 grams Cholesterol: 10 mg Sodium: 328 mg Carbohydrate: 19 grams Protein: 11 grams Dietary fiber: 2 grams
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