Broccoli and Sweet Onion Quiche
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
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.
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.