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Diet, Diabetic and Weight Watcher Recipes for those
on Weight Loss Programs including Atkins
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BROCCOLI
AND RICE QUICHE
2 c. water
2 (10 oz.) pkg. frozen chopped broccoli
1/2 c. onion, chopped
3 c. cooked long-grain rice, cooked without salt or fat
1-1/2 c. (6 oz.) shredded reduced-fat sharp Cheddar cheese,
divided
1-1/2 c. frozen egg substitute, thawed & divided
3/4 tsp. salt, divided
Vegetable cooking spray
1/2 tsp. pepper
1/2 c. skim milk
2 (2 1/2 oz.) jars sliced mushrooms, drained
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
pie plates 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 degrees 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.
Yield: 12 servings
145 calories Protein 10.5 Fat 3.1 (Saturated Fat
1.6)
Carbohydrate 19.0 Fiber 1.7 Cholesterol
10 Sodium 328
Weight Watcher Points - 3 points
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