Broccoli and Rice Quiche

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Broccoli and Rice Quiche

 

2 cups water

2 10 oz. pkgs. frozen chopped broccoli

1/2 cup onion, chopped

3 cups cooked long-grain rice, cooked without salt or fat

1 1/2 cups shredded reduced-fat sharp Cheddar cheese, divided

1 1/2 cups frozen egg substitute, thawed & divided

3/4 tsp. salt, divided

vegetable cooking spray

1/2 tsp. pepper

1/2 cup skim milk

2, 2 1/2 oz. jars sliced mushrooms, drained

 

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 pie plates 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 degrees 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.

Makes 12 servings.

Calories 145, Fat 3.1 g, Carbs 19 g, Sodium 328 mg, Fiber 1.7 g.

Points 3.

 

 

 

 

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