Broccoli Rice Quiche Recipe

Broccoli Rice Quiche picture

Summary

Difficulty LevelBetter BuyHealth IndexAverage
CourseMethod
VegetarianMain Ingredient

Ingredients

 Water2 Cup (32 tbs)
 Frozen chopped broccoli20 Ounce (2 Packages, 10 Ounce Each)
 Chopped onion1⁄2 Cup (8 tbs)
 Cooked long grain rice3 Cup (48 tbs) (Cooked Without Salt Or Fat)
 Shredded reduced fat sharp cheddar cheese6 Ounce, divided (1 1/2 Cups)
 Frozen egg substitute1 1⁄2 Cup (24 tbs), thawed and divided
 Salt3⁄4 Teaspoon, divided
 Vegetable cooking spray1
 Pepper1⁄2 Teaspoon
 Skim milk1⁄2 Cup (8 tbs)
 Sliced mushrooms5 Ounce, drained (2 Jars, 2 1/2 Ounce Each)

Nutrition Facts

Serving size: Complete recipe

Calories 1839 Calories from Fat 690

% Daily Value*

Total Fat 77 g119%

Saturated Fat 28 g140.1%

Trans Fat 0 g

Cholesterol 104.8 mg

Sodium 3680.3 mg153.3%

Total Carbohydrates 165 g54.9%

Dietary Fiber 23.3 g93.3%

Sugars 21.9 g

Protein 124 g248.3%

Vitamin A 371.5% Vitamin C 882%

Calcium 223.1% Iron 42.1%

*Based on a 2000 Calorie diet

Directions

Bring water to a boil in a medium saucepan.
Add broccoli and onion; cover, reduce heat, and simmer 8 to 10 minutes or until vegetables are tender.
Drain well; 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 pieplates 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° for 20 minutes.
Remove from oven, and sprinkle evenly with remaining 1 cup cheese; bake an additional 10 minutes or until cheese melts.
Let stand 5 minutes before serving.
Image Courtesy : http://www.flickr.com/photos/jlastras/4406581007/
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