1 1/2 cups cooked white or brown rice
3/4 cup egg subtitute
1 pkg. (10oz) frozen chopped spinach
1 cup evaporated low-fat milk
1/4 teaspoon garlic salt
1/4 teaspoon dry mustard
1 can (6 to 8 oz) canned salmon, drained
1 cup sliced fresh mushrooms
1/2 cup (2oz) shredded low-fat cheddar cheese
Mix together rice and 1/4 cup egg substitute; press into bottom and up sides of a 9 inch microwave safe pie plate.
Microwave (high) incovered 4 1/2 to 5 minutes or until crust is set, rotating plate once. Set aside.
Microwave (high) spinach in package (remove foil wrap if necessary) 4 1/2 to 5 minutes or until thawed. Open one end of carton; squeeze carefully; drain well. Mix together spinach, milk, garlic salt, mustard and remaining egg substitute. Arrange salmon evenly in rice crust, removing larger bones if desired. Top with mushrooms. Pour milk mixture over salmon and mushrooms. Cover with wax paper.
Microwave (medium-high 70%) 11 to 13 minutes or until center is just about set, rotating plate once or twice. Sprinkle with cheese. Let stand about 5 minutes before cutting into wedges.
For less salt in recipe, change garlic salt to garlic powder.
- calories 217
- protein 19g
- fat 6g
- carbohydrate 20g
- sodium 491g
- cholesterol 26 mg