Broccoli Quiche

By Debe Pendice

Ingredients
  • CRUST

  • 1 1/4 cups hot cooked brown rice

  • 1/3 cup shredded low-fat cheddar cheese

  • FILLING

  • 2 (10 ounce) packages frozen chopped broccoli, thawed

  • 1 cup canned siced mushrooms, drained

  • 1 tablespoon salt

  • 6 ounces egg substitute1/2 cup low-fat shredded cheddar cheese

Directions
  1. Preheat the oven to 250 degree F. Spray a " pie pan with nonfat cooking spray. Mix the hot brown rice and 1/3 cup cheese and press into pie pan. Mix the broccoli, mushrooms,egg substitute, and salt and pour into the crust. bake for 45 minutes, or until well done. Turn off the oven. Sprinkle the quiche with the remaining cheese and return to oven for another 5 minutes to melt the cheese.


Nutritional Facts

Servings
6
Per Serving
Calories
140.2
Total Fat
3.9 g
Cholesterol
10.0 mg
Sodium
1
463 mg
Total Carbs
16.5
Dietary Fiber
4.3 g
Protein
11.5 g

lunch brown rice cheddar broccoli mushrooms eggs egg substitute

3 replies

lipsie
lipsie 2009-04-03 05:42:41 -0500 Report

Sounds GREAT to me, though I dunno if Ty would go for it .. he's funny about cooked veggies, he'll eat em' raw but not cooked but has before so he may give it a go…watch, we we'll be doing this! LOL ty Sheila N Ty

Avera
Avera 2009-04-02 17:07:57 -0500 Report

It has been a while since I cooked Quiche. It is something I like almost too much. lol I have to be careful when I fix it because I tend to eat way too much of it. This recipe has a much better nutritional table than any recipe that I have tried. This makes it well worth it.