Quick Skillet Quiche
|1% milk||1⁄3 Cup (5.33 tbs)|
|Cajun seasoning||2 Teaspoon|
|Reduced fat cheddar cheese||1 Cup (16 tbs), divided|
|Instant rice||1 Cup (16 tbs) (UNCLE BEN'S Brand)|
|Chopped asparagus||1 Cup (16 tbs) (fresh)|
|Chopped green onions||3⁄4 Cup (12 tbs)|
|Chopped red bell pepper||1⁄2 Cup (8 tbs)|
1 Preheat the oven to 350°F.
2 Lightly spray an ovenproof medium skillet with nonstick cooking spray
3 In a medium bowl, whisk eggs, milk, Cajun seasoning and 1/2 cup cheese.
4 Keep aside.
5 As per the package directions, cook the rice.
6 Heat over medium heat until hot.
7 Add in the asparagus, green onions and bell pepper.
8 Cook, stirring for 5 minutes.
9 Add in cooked rice and mix well.
10 Form a crust on the bottom and halfway up the sides of the skillet, by shaping the rice mixture.
11 Pour the egg mixture over crust.
12 Sprinkle with the remaining 1/2 cup cheese.
13 Cover and cook over medium-low heat for 10 minutes or until the eggs are nearly set.
14 Transfer the skillet to the oven and bake for 5 minutes or until the eggs are completely set.
15 Serve warm.
Calories 376 Calories from Fat 105
% Daily Value*
Total Fat 12 g17.9%
Saturated Fat 5.7 g28.7%
Trans Fat 0 g
Cholesterol 231.9 mg77.3%
Sodium 367.6 mg15.3%
Total Carbohydrates 46 g15.4%
Dietary Fiber 3.8 g15.1%
Sugars 4.9 g
Protein 22 g44.3%
Vitamin A 57.7% Vitamin C 71.9%
Calcium 41.7% Iron 19.4%
*Based on a 2000 Calorie diet