For more information, contact
the Department of Dietetics at
(906) 225-3490 or toll free at 1-800-562-9753, extension 3490
Broccoli-Rice Quiche
2 cups water
2 (10-ounce) packages frozen chopped broccoli
½ cup chopped onion
3 cups cooked long-grain rice (cooked without salt or fat)
1½ cups (6 ounces) shredded reduce-fat sharp Cheddar cheese, divided
1½ cups frozen egg substitute, thawed and divided
¾ teaspoon salt, divided
Vegetable cooking spray
½ teaspoon pepper
½ cup skim milk
2 (2½ ounce) jars sliced mushrooms, drained
Bring water to boil in a medium saucepan. Add broccoli and onion; cover, reduce heat, and simmer 8 to 10 minutes or until vegetables are tender. Drain well; set aside.
Combine rice, ½ cup cheese, ½ cup egg substitute, and ¼ teaspoon salt. Press evenly over bottom and up sides of two 9-inch quiche dishes or pie plates coated with cooking spray.
Combine remaining 1 cup egg substitute remaining ½ teaspoon salt, pepper, milk, mushrooms, and broccoli mixture in bowl; stir well. Pour mixture evenly into prepared dishes.
Bake at 375 for 20 minutes. Remove from oven, and sprinkle evenly with remaining 1 cup cheese; bake an additional 10 minutes or until cheese melts. Let stand 5 minutes before serving.
Yield: 12 servings (145 calories and 19% fat per serving); Protein - 10.5 gms.; Fat 3.1 (Saturated Fat - 1.6 gm.); Carbohydrates 19.0; Fiber - 1.7; Cholesterol - 10; Sodium 328.