Spring Vegetable Quiche (231 calories per 6th)

Spring Vegetable Quiche (231 calories per 6th)
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Nutritional Info
  • Servings Per Recipe: 6
  • 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

View full nutritional breakdown of Spring Vegetable Quiche (231 calories per 6th) calories by ingredient
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This is delish! LOW CALORIES per serving and the serving size is not skimpy! This is delish! LOW CALORIES per serving and the serving size is not skimpy!
Number of Servings: 6


    2 cups cooked brown rice
    2 egg whites
    1 bunch (approx 18 spears) fresh asparagus or a head of broccoli, chopped
    227 grams (8 ox pkg) mushrooms
    3/4 cup frozen yellow corn
    3 green onions, chopped
    1 Tbsp dried Parsley
    3 tsp Clubhouse La Grille Vegetable Seasoning
    1/2 large red pepper (about 1 cup), chopped
    55 grams Low Fat Swiss Cheese
    55 grams Light Marble Cheese
    1 cup skim milk powder
    1/2 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.

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