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Vegetable Quiche


6 servings
Vegetable Quiche


  • 1 3/4 cups cooked rice (white or brown)
  • 2 tablespoons fat-free egg substitute or 2 egg whites
  • 1 cup broccoli, chopped
  • 3/4 cup corn
  • 1/2 cup carrots, chopped
  • 3 whole mushrooms, sliced
  • 1/3 cup onion, chopped
  • 2 tablespoons cilantro, chopped
  • 1 1/2 tablespoons flour
  • 1 cup non/lowfat grated cheese
  • 1 cup nonfat evaporated milk
  • 1 cup fat-free egg substitute or 8 egg whites
  • 2 tablespoons grated non/lowfat Parmesan cheese


  • To make the crust, combine rice and egg whites, and stir well. Coat
    pie pan with nonstick cooking spray (nonfat), and pat the crust mixture
    over bottom and sides of pan.
  • Combine the remaining ingredients, stir well, and pour into crust.
  • Bake at 375 degrees F for 45-50 minutes. Remove dish from oven, and
    let sit for 5-10 minutes.

Nutritional Information:

  • Serving size: 1 slice (1/6 of quiche)
  • Calories: 230
  • Fat: 1.5 g
  • Cholesterol: 10 mg
  • Protein: 25 g
  • Fiber: 3.5 g
  • Sodium: 350 mg
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