- Recipes Home
- Interest Groups
Zucchini Carrot And Onion Quiche Recipe
|Long grain rice||1⁄2 Cup (8 tbs)|
|Non-stick cooking spray||2 Tablespoon|
|Shredded swiss cheese||1 Cup (16 tbs)|
|Egg whites||3 Large|
|Yellow onion||1 Medium, halved and sliced thin|
|Carrot||1 Medium, peeled and grated|
|Zucchini||1 Medium, grated|
|Low sodium chicken broth||1 Cup (16 tbs)|
|Dried marjoram||1⁄4 Teaspoon, crumbled|
|Skim milk||1 Cup (16 tbs)|
|Black pepper||1⁄4 Teaspoon|
Serving size: Complete recipe
Calories 1310 Calories from Fat 549
% Daily Value*
Total Fat 62 g95%
Saturated Fat 25.2 g125.9%
Trans Fat 0 g
Cholesterol 315.5 mg
Sodium 697.1 mg29%
Total Carbohydrates 124 g41.2%
Dietary Fiber 6.3 g25.2%
Sugars 20.5 g
Protein 67 g134.7%
Vitamin A 236% Vitamin C 61%
Calcium 126.7% Iron 26.3%
*Based on a 2000 Calorie diet
Preheat the oven to 350°F.
Coat a 9 inch pie pan with the cooking spray and set aside.
In a medium size bowl, mix together the rice, 2 tablespoons of the cheese, and 1 egg white.
With moistened hands, press the mixture over the bottom and sides of the pie pan.
Bake, uncovered, for 5 minutes.
Remove and cool upright on a wire rack while you prepare the filling.
In a medium size saucepan, cook the onion, carrot, zucchini, chicken broth, and marjoram, uncovered, over moderate heat for 15 minutes.
Increase the heat to high and cook, stirring, until all the liquid has evaporated and the vegetables are almost glazed about 5 minutes.
Transfer to a medium size heatproof bowl and cool to room temperature about 20 minutes.
Lightly beat together the remaining egg whites and the egg; mix into the cooled vegetables along with the milk, pepper, and remaining cheese.
Pour the mixture into the pie shell and bake, uncovered, until the filling is puffed and set about 20 minutes.
Remove and cool for 15 minutes before serving.