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Rice And Zucchini Quiche

  • 6servings

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Source: www.cookingindex.comReport recipe

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Nutrition Info . . .

NutrientsProteins, Lipids, Carbohydrates, Cellulose
VitaminsB1, B2, B3, B9, B12, H
MineralsFluorine, Chromium, Calcium, Potassium, Iron, Sulfur, Chlorine, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 1 1/2 cups 240g / 8 1/2oz Cooked brown rice

  2. 1 1/2 cups 355ml Zucchini - shredded and drained (medium)

  3. 2 tablespoons 30ml Canned chopped green chiles

  4. 1 cup 146g / 5.1oz Shredded reduced-fat sharp cheddar cheese

  5. 1 cup 237ml Skim milk

  6. 2 Eggs

  7. 3 Egg whites

  8. 1/4 teaspoon 1 1/3ml Freshly-ground black pepper

Instructions Jump to Ingredients ↑

  1. Preheat the oven to 375 degrees. Spray a 9-inch pie plate with nonstick cooking spray.

  2. With moistened hands, press the rice evenly onto the bottom and up the sides of the pie plate. Top evenly with the zucchini and chiles.

  3. In a medium bowl, combine 1/2 cup of the cheese, the milk, eggs, egg whites and pepper. Pour over the zucchini mixture; sprinkle evenly with the remaining 1/2 cup of the cheese.

  4. Bake until the top is golden and a knife inserted in the center comes out clean, about 45 minutes. Let stand 5 minutes before serving.

  5. This recipe yields 6 servings.

  6. Per Serving: 175 Calories, 5 g Total Fat, 3 g Saturated Fat, 85 mg Cholesterol, 236 mg Sodium, 18 g Total Carbohydrate, 0 g Dietary Fiber, 13 g Protein, 239 mg Calcium.

  7. Serving Provides: 1 Bread, 2 Protein/Milk.

  8. Points Per Serving: 4.

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