Spring Vegetable Quiche (231 calories per 6th)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
2 cups cooked brown rice2 egg whites1 bunch (approx 18 spears) fresh asparagus or a head of broccoli, chopped227 grams (8 ox pkg) mushrooms3/4 cup frozen yellow corn3 green onions, chopped1 Tbsp dried Parsley3 tsp Clubhouse La Grille Vegetable Seasoning1/2 large red pepper (about 1 cup), chopped55 grams Low Fat Swiss Cheese55 grams Light Marble Cheese1 cup skim milk powder1/2 cup water
Here's a tip - if you don't have leftover cooked brown rice on hand and you need to make it to do this, try the microwave! Use a little more than 2 cups water and 1 cup rinsed rice. Place in microwaveable bowl for 30 minutes on 90% power. Perfect long grain brown rice! Then, while that's cooking, chop, measure and prepare the rest of ingredients.
The recipe...
1. Preheat the oven to 375 degrees. To make the crust, combine the brown rice and 2 egg whites in a medium bowl, stir to coat well. Spray a 9 x 12" rectangular dish with cooking spray. Pat the mixture into the bottom of the dish forming an even crust.
2. Combine all of the remaining ingredients into a large bowl. Stir to mix well and pour into crust. If it seems a bit thick, pour more water right on top. (No mixing required.)
3. Bake at 375 degrees for 50 minutes, or until the top is golden brown. Let sit for 5 mins before slicing and serving. Serve on a bed of lettuce to ramp up the volume of the meal for little calories. (Lettuce not included in calorie count)
Number of Servings: 6
Recipe submitted by SparkPeople user DANCING_CHILD.
The recipe...
1. Preheat the oven to 375 degrees. To make the crust, combine the brown rice and 2 egg whites in a medium bowl, stir to coat well. Spray a 9 x 12" rectangular dish with cooking spray. Pat the mixture into the bottom of the dish forming an even crust.
2. Combine all of the remaining ingredients into a large bowl. Stir to mix well and pour into crust. If it seems a bit thick, pour more water right on top. (No mixing required.)
3. Bake at 375 degrees for 50 minutes, or until the top is golden brown. Let sit for 5 mins before slicing and serving. Serve on a bed of lettuce to ramp up the volume of the meal for little calories. (Lettuce not included in calorie count)
Number of Servings: 6
Recipe submitted by SparkPeople user DANCING_CHILD.
Nutritional Info Amount Per Serving
- Calories: 231.4
- Total Fat: 4.5 g
- Cholesterol: 9.9 mg
- Sodium: 373.9 mg
- Total Carbs: 29.4 g
- Dietary Fiber: 3.7 g
- Protein: 22.0 g
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