Southwestern Quiche Recipe

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Ingredients:

Serving

1 medium onion, chopped (1/2 cup)
2 garlic cloves, minced
1 tbsp olive oil
1 -2 tsp chili powder
1 tsp ground cumin
1/4 tsp salt
1 (15 oz) can black beans, rinsed and drained
1 1/2 cups cooked wild rice
1 cup monterey jack pepper cheese, shredded (4 oz)
3/4 cup skim milk
1/3 cup egg beaters egg substitute
nonstick cooking spray
green pepper, chopped (optional)
salsa (optional)

Directions:

In a saucepan cook onion and garlic in hot oil till tender but not brown.
Stir in chili powder, cumin, and salt.
Cook for 1 minutes more.
Cool.
Stir in beans, cooked rice, cheese, milk, and eggs.
Spray a 10-inch pie place or quiche dish with nonstick coating.
Spoon mixture into pie place and bake, uncovered, at 350 degrees for 30 minutes or till center is set.
Let stand 10 minutes.
If desired, sprinkle with green pepper and serve with salsa.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	176.38 Kcal (738 kJ)
Calories from fat	74.09 Kcal
		% Daily Value*
Total Fat	8.23g	13%
Cholesterol	17.44mg	6%
Sodium	371.21mg	15%
Potassium	205.65mg	4%
Total Carbs	15.74g	5%
Sugars	3.02g	12%
Dietary Fiber	2.14g	9%
Protein	9.03g	18%
Vitamin C	3.1mg	5%
Iron	1mg	6%
Calcium	198.6mg	20%

Amount Per 100 g
Calories	139.48 Kcal (584 kJ)
Calories from fat	58.59 Kcal
		% Daily Value*
Total Fat	6.51g	13%
Cholesterol	13.79mg	6%
Sodium	293.55mg	15%
Potassium	162.63mg	4%
Total Carbs	12.45g	5%
Sugars	2.39g	12%
Dietary Fiber	1.69g	9%
Protein	7.14g	18%
Vitamin C	2.5mg	5%
Iron	0.8mg	6%
Calcium	157mg	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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