Shrimp and Mushroom Quiche Squares
|Sliced fresh mushrooms||1 Cup (16 tbs)|
|Dry white wine||2 Tablespoon|
|Frozen cooked whole salad shrimp/6 ounces diced cooked shrimp||6 Ounce, thawed (About 1 Cup)|
|Cottage cheese||1 Cup (16 tbs) (Dry Curd / Nonfat)|
|Shredded mozzarella cheese||3⁄4 Cup (12 tbs) (Nonfat / Reduced Fat)|
|Thinly sliced scallions||1⁄2 Cup (8 tbs)|
|Fat free egg substitute||1 Cup (16 tbs)|
|Crushed garlic||1 Teaspoon (Fresh)|
|Ground black pepper||1⁄4 Teaspoon|
|Grated parmesan cheese||2 Tablespoon (Nonfat / Reduced Fat)|
|Cooked brown rice||1 1⁄2 Cup (24 tbs)|
1. To make the crust, combine the crust ingredients in a small bowl, and stir until well mixed. Coat an 8-x-l2-inch pan with nonstick cooking spray, and pat the mixture into an even layer on the bottom of the pan. Set aside.
2. To make the filling, place the mushrooms and wine in a medium-sized nonstick skillet, and saute over high heat until the mushrooms are tender and all of the liquid has evaporated. Remove the skillet from the heat, and add the remaining filling ingredients except for the Parmesan cheese. Stir to mix well.
3. Pour the filling over the rice crust, spreading evenly. Sprinkle with the Parmesan, and bake at 375°F for 40 to 45 minutes, or until the filling is set and the top is touched with brown. A sharp knife inserted in the center should come out clean.
4. Cool the quiche in the pan for 10 minutes.
Serving size: Complete recipe
Calories 1284 Calories from Fat 330
% Daily Value*
Total Fat 38 g57.9%
Saturated Fat 19.5 g97.5%
Trans Fat 0 g
Cholesterol 447.1 mg149%
Sodium 2686.2 mg111.9%
Total Carbohydrates 94 g31.4%
Dietary Fiber 7.9 g31.5%
Sugars 16.9 g
Protein 132 g264.1%
Vitamin A 99.1% Vitamin C 26.4%
Calcium 119.4% Iron 76.2%
*Based on a 2000 Calorie diet