Vegetable Quiche

Vegetable Quiche

Makes: 6 servings

Ingredients:

-1 3/4 cups cooked brown rice
-2 tablespoons fat-free egg substitute or 2 egg whites
-1 cup broccoli, chopped
-3/4 cup corn
-1/2 cup carrots, chopped
-3 whole mushrooms, sliced
-1/3 cup onion, chopped
-2 tablespoons cilantro, chopped
-1 1/2 tablespoons flour
-1 cup non/lowfat grated cheese
-1 cup nonfat evaporated milk
-1 cup fat-free egg substitute or 8 egg whites
-2 tablespoons grated non/lowfat Parmesan cheese

Directions:

To make the crust, combine rice and egg whites, and stir
well. Coat pie pan with nonstick cooking spray (nonfat),
and pat the crust mixture over bottom and sides of pan.

Combine the remaining ingredients, stir well, and pour
into crust.

Bake at 375 degrees F for 45-50 minutes. Remove dish from
oven, and let sit for 5-10 minutes.

Nutritional Information:

-Serving size: 1 slice (1/6 of quiche)
-Calories: 230
-Fat: 1.5 g
-Cholesterol: 10 mg
-Protein: 25 g
-Carbs: 29 g
-Fiber: 3.5 g
-Sodium: 350 mg