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Fresh Veggie and Herb Quiche Recipe

Fresh Veggie and Herb Quiche Recipe

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Ingredients:

Serving

2 cups cooked long-grain rice (cooked without salt or fat)
1 egg, lightly beaten
3/4 cup shredded swiss cheese
1/2 tsp salt, divided
vegetable oil cooking spray
1 cup chopped fresh broccoli
1 cup chopped fresh cauliflower
1/2 cup finely shredded carrot
2 eggs, lightly beaten
3/4 cup evaporated skim milk
1/4 cup water
1 tbsp minced fresh thyme
1 tbsp minced fresh oregano
1/4 tsp pepper

Directions:

Combine cooked rice, 1 egg, 1/4 cup cheese, and 1/4 teaspoon salt in a small bowl, stir well.
Press mixture into a 9 inch pie plate coated with cooking spray.
Bake at 350°F for 5 minutes, set aside.
Place chopped broccoli and cauliflower in a vegetable steamer over boiling water, cover and steam 5 minutes or until crisp tender.
Drain.
Arrange broccoli, cauliflower, and carrot in rice shell.
Sprinkle with remaining 1/2 cup cheese.
Combine remaining 1/4 teaspoon salt, 2 eggs, and next 5 ingredients in a small bowl, stir well, pour over cheese.
Bake at 375°F for 40 minutes or until set.
Let stand 5 minutes, serve warm.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	184.6 Kcal (773 kJ)
Calories from fat	59.95 Kcal
		% Daily Value*
Total Fat	6.66g	10%
Cholesterol	94.85mg	32%
Sodium	291.57mg	12%
Potassium	272.2mg	6%
Total Carbs	21.38g	7%
Sugars	3.08g	12%
Dietary Fiber	3.05g	12%
Protein	10.96g	22%
Vitamin C	24.7mg	41%
Vitamin A	0.1mg	4%
Iron	1mg	5%
Calcium	203.1mg	20%

Amount Per 100 g
Calories	94.21 Kcal (394 kJ)
Calories from fat	30.59 Kcal
		% Daily Value*
Total Fat	3.4g	10%
Cholesterol	48.41mg	32%
Sodium	148.8mg	12%
Potassium	138.92mg	6%
Total Carbs	10.91g	7%
Sugars	1.57g	12%
Dietary Fiber	1.56g	12%
Protein	5.59g	22%
Vitamin C	12.6mg	41%
Vitamin A	0.1mg	4%
Iron	0.5mg	5%
Calcium	103.7mg	20%

* 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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