Cajun Quiche in a Rice Crust
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 193.5
- Total Fat: 0.1 g
- Cholesterol: 0.0 mg
- Sodium: 747.9 mg
- Total Carbs: 30.8 g
- Dietary Fiber: 0.9 g
- Protein: 15.8 g
View full nutritional breakdown of Cajun Quiche in a Rice Crust calories by ingredient
Submitted by: JKAPLAN86
Introduction
From Cooking Light From Cooking LightNumber of Servings: 4
Ingredients
-
Crust:
2 cups cooked long-grain white rice, cooled
1 tsp garlic powder
1 tsp onion powder
1/2 tsp salt
1 large egg
Cooking spray
1/4 cup reduced-fat shredded cheddar cheese
Filling:
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped red bell pepper
1 tsp bottled minced garlic
3/4 cup egg substitute
1/4 cup plain fat-free yogurt
1/4 tsp salt
1/4 tsp hot pepper sauce
2 large egg whites
1/4 cup reduced-fat shredded cheddar cheese
Directions
Preheat oven to 375 degrees.
To prepare crust, combine rice, garlic powder, onion powder, 1/2 tsp salt, and 1 egg. Spread mixture into the bottom and up sides of 9-inch pie plate coated with cooking spray. Sprinkle bottom of crust evenly with 1/4 cup shredded cheddar cheese.
To prepare filling, head a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and the next 3 ingredients, saute 5 minutes. Spoon mixture evenly into prepared rice crust. Combine the egg substitute, fat-free yogurt, salt, hot pepper sauce, and egg whites, stir with a whisk until well blended. Pour egg substitute mixture over vegetable mixture. Sprinkle with 1/4 cup shredded cheddar cheese. Bake at 375 degrees for 30 minutes or until the center is set. Let stand 5 minutes before serving.
Yield: 4 servings (serving size: 1 wedge)
Number of Servings: 4
Recipe submitted by SparkPeople user JKAPLAN86.
To prepare crust, combine rice, garlic powder, onion powder, 1/2 tsp salt, and 1 egg. Spread mixture into the bottom and up sides of 9-inch pie plate coated with cooking spray. Sprinkle bottom of crust evenly with 1/4 cup shredded cheddar cheese.
To prepare filling, head a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and the next 3 ingredients, saute 5 minutes. Spoon mixture evenly into prepared rice crust. Combine the egg substitute, fat-free yogurt, salt, hot pepper sauce, and egg whites, stir with a whisk until well blended. Pour egg substitute mixture over vegetable mixture. Sprinkle with 1/4 cup shredded cheddar cheese. Bake at 375 degrees for 30 minutes or until the center is set. Let stand 5 minutes before serving.
Yield: 4 servings (serving size: 1 wedge)
Number of Servings: 4
Recipe submitted by SparkPeople user JKAPLAN86.
