Vegetable Quiche - 13g Carbs

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Vegetable Quiche - 13g Carbs

 

Taste of Home

" I've made and served this tasty dish for a long time, "

" It has a unique rice crust and really holds up well for cutting. "

 

Servings:8

Category: Lower Fat

Method: Baked

Prep: 20 min

Cook: 20 min

Total: 40 min

 

1 1/2 cups cooked brown rice, room temperature

3/4 cup egg substitute, divided

3/4 cup shredded low-fat mozzarella cheese, divided

1 1/2 cups chopped fresh broccoli

3/4 cup sliced fresh mushrooms

1/4 cup shim milk

1 Tbsp margarine, melted

 

In a bowl, combine rice, 1/4 cup egg substitute and half of the

cheese; mix well. Pat into the bottom and up the sides of a

9-in. pie plate coated with nonstick cooking spray; set aside.

 

In an other bowl, combine the broccoli, mushrooms, milk, margarine

and remaining egg substitute. Pour into crust. Bake uncovered at

375 degrees for 20-25 minutes or until a knife inserted near the

center comes out clean. Sprinkle with the remaining cheese. Return

to the oven until cheese melts.

 

Yield: 8 servings

 

Nutrition:

131 Calories, 119mg Sodium, 7mg Cholesterol, 13g Carbs,

7g Protein, 6g Fat

 

Diabetic Exchanges per 1 serving: 1 meat, 1 vegetable, 1/2 starch

 

Jenn B aka Mom2Sam and Tiny