Broccoli Rice Quiche Recipe

Broccoli Rice Quiche picture


Difficulty LevelBetter BuyHealth IndexAverage
VegetarianMain Ingredient


 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


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.
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