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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 6 |
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Ingredients:
3 cups cooked brown rice (cooked without salt or fat) |
1 cup (4 ounces) shredded reduced-fat swiss cheese, divided |
1 egg white, lightly beaten |
1/4 teaspoon salt |
vegetable cooking spray |
1 cup chopped fresh broccoli |
1/2 cup chopped sweet red pepper |
1/4 cup chopped green onions |
1/4 cup canned no-salt-added chicken broth, undiluted |
1/2 pound fresh lump crabmeat, drained |
1/2 cup skim milk |
1 tablespoon chopped fresh basil |
1/4 teaspoon salt |
1/4 teaspoon dry mustard |
1/4 teaspoon ground red pepper |
1 (8-ounce) carton frozen egg substitute, thawed |
cherry tomatoes (optional) |
fresh basil sprigs (optional) |
Directions:
1. Combine rice, 1/2 cup Swiss cheese, egg white, and 1/4 teaspoon salt; stir well. Press mixture evenly into bottom and up sides of a 10-inch deep-dish pieplate coated with cooking spray. Bake at 350° for 10 minutes; set aside.
2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add broccoli and next 3 ingredients. Cook, stirring constantly, until vegetables are crisp-tender. Drain, if necessary.
3. Combine remaining 1/2 cup Swiss cheese, vegetable mixture, crabmeat, and next 6 ingredients in a large bowl. Spoon mixture into prepared crust. Bake at 350° for 40 minutes or until set. Let stand 10 minutes before serving. If desired, garnish with cherry tomatoes and basil sprigs.
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