Vegetable Quiche

Makes:
6 servings

Ingredients:

• 1 3/4 cups cooked rice (white or brown)
• 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