Directions:
- In a small bowl, whisk 1 egg white. Add rice; stir until blended. Press onto the bottom and up the sides of a 9-in. deep-dish pie plate coated with cooking spray.
- In a large bowl, whisk flour and milk until smooth. Whisk in egg and remaining egg whites. Stir in the mozzarella cheese, asparagus, corn, mushrooms, carrot, onion, parsley, basil, salt and oregano. Pour into crust; sprinkle with Parmesan cheese.
- Bake at 375° for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting. Yield: 6 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 225.44 Kcal (944 kJ) | ||
| Calories from fat | 46.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.2g | 8% | |
|---|---|---|---|
| Cholesterol | 38.87mg | 13% | |
| Sodium | 502.5mg | 21% | |
| Potassium | 237.77mg | 5% | |
| Total Carbs | 30.18g | 10% | |
| Sugars | 8.13g | 33% | |
| Dietary Fiber | 2.47g | 10% | |
| Protein | 14.09g | 28% | |
| Vitamin C | 4.3mg | 7% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.3mg | 7% | |
| Calcium | 199.1mg | 20% | |
| Amount Per 100 g | |||
| Calories | 101.78 Kcal (426 kJ) | ||
| Calories from fat | 21.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.35g | 8% | |
|---|---|---|---|
| Cholesterol | 17.55mg | 13% | |
| Sodium | 226.86mg | 21% | |
| Potassium | 107.34mg | 5% | |
| Total Carbs | 13.62g | 10% | |
| Sugars | 3.67g | 33% | |
| Dietary Fiber | 1.12g | 10% | |
| Protein | 6.36g | 28% | |
| Vitamin C | 1.9mg | 7% | |
| Iron | 0.6mg | 7% | |
| Calcium | 89.9mg | 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.
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