Broccoli and Sweet Onion Quiche

Broccoli and Sweet Onion Quiche
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Nutritional Info
  • Servings Per Recipe: 5
  • 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

View full nutritional breakdown of Broccoli and Sweet Onion Quiche calories by ingredient
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Introduction

This is adapted from Rachael Ray Mag - Cauliflower, Sweet Onion and Leek Quiche. It's really low cal and a delish breakfast or high protein snack! This is adapted from Rachael Ray Mag - Cauliflower, Sweet Onion and Leek Quiche. It's really low cal and a delish breakfast or high protein snack!
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)

Directions

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.

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