Broccoli & Rice Quiche Recipe

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Ingredients:

Serving

2 cups water
2 (10 oz) packages frozen chopped broccoli
1/2 cup onion, chopped
3 cups cooked long-grain rice, cooked without salt or 3 cups fat
6 oz shredded reduced-fat sharp cheddar cheese, divided (1 1/2cups)
1 1/2 cups frozen egg substitute, thawed & divided
3/4 tsp salt, divided
vegetable oil cooking spray
1/2 tsp pepper
1/2 cup skim milk
2 (2 1/2 oz) jars sliced mushrooms, drained

Directions:

Bring the water to a boil in a medium saucepan.
Add broccoli and onion, and then cover, reduce heat, and simmer 8-10 minutes-until vegetables are tender.
Drain well, and set aside.
Combine rice, 1/2 cup cheese, 1/2 cup egg substitute, and 1/4 teaspoon salt.
Press evenly over bottoms and up sides of two 9 inch quiche dishes or pie plates coated with cooking spray.
Combine remaining 1 cup egg substitute, remaining 1/2 teaspoon salt, pepper, milk, mushrooms, and broccoli mixture in a bowl; stir well.
Pour mixture evenly into prepared dishes.
Bake at 375 degrees for 20 minutes.
Remove from your oven and sprinkle evenly with remaining 1 cup cheese.
Bake an additional 10 minutes or until cheese melts.
Let stand 5 minutes before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	220.85 Kcal (925 kJ)
Calories from fat	58.15 Kcal
		% Daily Value*
Total Fat	6.46g	10%
Cholesterol	176.6mg	59%
Sodium	435.27mg	18%
Potassium	295.96mg	6%
Total Carbs	19.65g	7%
Sugars	7.43g	30%
Dietary Fiber	1.37g	5%
Protein	20.35g	41%
Vitamin C	3.7mg	6%
Vitamin A	0.1mg	5%
Iron	1mg	6%
Calcium	179.3mg	18%

Amount Per 100 g
Calories	139.01 Kcal (582 kJ)
Calories from fat	36.6 Kcal
		% Daily Value*
Total Fat	4.07g	10%
Cholesterol	111.16mg	59%
Sodium	273.96mg	18%
Potassium	186.28mg	6%
Total Carbs	12.37g	7%
Sugars	4.68g	30%
Dietary Fiber	0.86g	5%
Protein	12.81g	41%
Vitamin C	2.3mg	6%
Vitamin A	0.1mg	5%
Iron	0.7mg	6%
Calcium	112.8mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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