Cajun Quiche in a Rice Crust

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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
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From Cooking Light From Cooking Light
Number of Servings: 4


    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

    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


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.

TAGS:  Fish | Dinner | Fish Dinner |

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