Broccoli and Sweet Onion Quiche
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 5
Ingredients
* *Rice, FRAFT, Minute Rice, Brown, 1 cup (remove) * *GoldEgg Just Egg White; fat free, cholesterol-free, 4 tbsp (remove) * Broccoli, fresh, 3 cup, chopped (remove) * *Raw White Onion (Serving = 1 medium Onion), 1 serving (remove) * *Kraft 2% Shredded Cheddar Cheese, 0.5 cup (remove) * *Gold Egg - Just Egg White (3 tbsp), 240 gram(s) (remove) * Olive Oil, 1 1tsp (remove) * Vegetable Broth, 1 cup (remove)
Sautee broc, Onions, and a few tbl of green onions (not on list) in EvOO. Add broth and cook 10 minutes.
Take 2 cups of cooked brown rice (I use 1 bag of Bird's Eye frozen brown rice, cooked in the microwave!), and stir in 1/4 cup of egg whites, and 1/4 tsp salt. Press into a cooking sprayed pie dish, and bake at 450 for 5 minutes on the lowest rack. Take out, lower temp to 400, and sprinkle 1/4cup of shredded cheese on the rice crust. Bake at 400 for 3 minutes.
Empty broc mixture and 1 cup of egg whites, plus salt and pepper and 1/4c of cheese into a bowl, and stir to combine. Pour over rice crust, evenly, and bake at 400 for 20 minutes. Let cool a little before serving.
Number of Servings: 5
Recipe submitted by SparkPeople user VEGGIEMARJI.
Take 2 cups of cooked brown rice (I use 1 bag of Bird's Eye frozen brown rice, cooked in the microwave!), and stir in 1/4 cup of egg whites, and 1/4 tsp salt. Press into a cooking sprayed pie dish, and bake at 450 for 5 minutes on the lowest rack. Take out, lower temp to 400, and sprinkle 1/4cup of shredded cheese on the rice crust. Bake at 400 for 3 minutes.
Empty broc mixture and 1 cup of egg whites, plus salt and pepper and 1/4c of cheese into a bowl, and stir to combine. Pour over rice crust, evenly, and bake at 400 for 20 minutes. Let cool a little before serving.
Number of Servings: 5
Recipe submitted by SparkPeople user VEGGIEMARJI.
Nutritional Info Amount Per Serving
- Calories: 164.4
- Total Fat: 4.1 g
- Cholesterol: 8.0 mg
- Sodium: 392.4 mg
- Total Carbs: 20.6 g
- Dietary Fiber: 2.6 g
- Protein: 11.9 g
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