Broccoli Rice Quiche
|Water||2 Cup (32 tbs)|
|Frozen chopped broccoli||20 Ounce (2 Packages, 10 Ounce Each)|
|Chopped onion||1⁄2 Cup (8 tbs)|
|Cooked long grain rice||3 Cup (48 tbs) (Cooked Without Salt Or Fat)|
|Shredded reduced fat sharp cheddar cheese||6 Ounce, divided (1 1/2 Cups)|
|Frozen egg substitute||1 1⁄2 Cup (24 tbs), thawed and divided|
|Salt||3⁄4 Teaspoon, divided|
|Vegetable cooking spray||1|
|Skim milk||1⁄2 Cup (8 tbs)|
|Sliced mushrooms||5 Ounce, drained (2 Jars, 2 1/2 Ounce Each)|
Bring water to a boil in a medium saucepan.
Add broccoli and onion; cover, reduce heat, and simmer 8 to 10 minutes or until vegetables are tender.
Drain well; set aside.
Combine rice, 1/2 cup cheese, 1/2 cup egg substitute, and 1/4 teaspoon salt.
Press evenly over bottoms and up sides of two 9-inch quiche dishes or pieplates coated with cooking spray.
Combine remaining 1 cup egg substitute, remaining 1/2 teaspoon salt, pepper, milk, mushrooms, and broccoli mixture in a bowl; stir well.
Pour mixture evenly into prepared dishes.
Bake at 375° for 20 minutes.
Remove from oven, and sprinkle evenly with remaining 1 cup cheese; bake an additional 10 minutes or until cheese melts.
Let stand 5 minutes before serving.
Serving size: Complete recipe
Calories 1839 Calories from Fat 690
% Daily Value*
Total Fat 77 g119%
Saturated Fat 28 g140.1%
Trans Fat 0 g
Cholesterol 104.8 mg34.9%
Sodium 3680.3 mg153.3%
Total Carbohydrates 165 g54.9%
Dietary Fiber 23.3 g93.3%
Sugars 21.9 g
Protein 124 g248.3%
Vitamin A 371.5% Vitamin C 882%
Calcium 223.1% Iron 42.1%
*Based on a 2000 Calorie diet