Vegetable Quiche

Vegetable Quiche requires around 45 minutes from start to finish. Watching your figure? This gluten free recipe has 86 calories, 6g of protein, and 3g of fat per serving. This recipe serves 8. For 41 cents per serving, this recipe covers 7% of your daily requirements of vitamins and minerals. 49 people were impressed by this recipe. It works well as a very affordable morn meal. This recipe from Taste of Home requires broccoli, butter, fresh mushrooms, and egg substitute. This recipe is typical of Mediterranean cuisine. With a spoonacular score of 35%, this dish is rather bad. If you like this recipe, you might also like recipes such as Vegetable Quiche, Garden Vegetable Quiche, and Three Cheese-Vegetable Quiche.

Servings: 8

Preparation duration: 20 minutes

Cooking duration: 25 minutes

 

Ingredients:

1-1/2 cups chopped fresh broccoli

1 tablespoon butter, melted

1-1/2 cups cooked brown rice

3/4 cup egg substitute, divided

1/4 cup fat-free milk

3/4 cup sliced fresh mushrooms

3/4 cup shredded part-skim mozzarella cheese, divided

Equipment:

bowl

knife

Cooking instruction summary:

Directions In a small bowl, combine the rice, 1/4 cup egg substitute and half of the cheese. Pat onto the bottom and up the sides of a 9-in. pie plate coated with cooking spray. In another bowl, combine the broccoli, mushrooms, milk, butter and remaining egg substitute. Pour into crust. Bake at 375° for 20-25 minutes or until a knife inserted near the center comes out clean. Sprinkle with the remaining cheese; bake 2-3 minutes longer or until cheese is melted. Yield: 8 servings. Originally published as Vegetable Quiche in Taste of HomeApril/May 1994, p18 Nutritional Facts 1 piece equals 131 calories, 6 g fat (0 saturated fat), 7 mg cholesterol, 119 mg sodium, 13 g carbohydrate, 0 fiber, 7 g protein. Diabetic Exchanges: 1 meat, 1 vegetable, 1/2 starch. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a small bowl, combine the rice, 1/4 cup egg substitute and half of the cheese. Pat onto the bottom and up the sides of a 9-in. pie plate coated with cooking spray. In another bowl, combine the broccoli, mushrooms, milk, butter and remaining egg substitute.

2. Pour into crust.

3. Bake at 375° for 20-25 minutes or until a knife inserted near the center comes out clean. Sprinkle with the remaining cheese; bake 2-3 minutes longer or until cheese is melted.


Nutrition Information:

Quickview
86k Calories
6g Protein
3g Total Fat
7g Carbs
3% Health Score
Limit These
Calories
86k
4%

Fat
3g
5%

  Saturated Fat
2g
13%

Carbohydrates
7g
3%

  Sugar
1g
2%

Cholesterol
10mg
4%

Sodium
131mg
6%

Get Enough Of These
Protein
6g
13%

Selenium
12µg
18%

Manganese
0.3mg
15%

Vitamin C
10mg
13%

Calcium
117mg
12%

Vitamin K
11µg
11%

Vitamin B2
0.19mg
11%

Phosphorus
107mg
11%

Vitamin B5
0.72mg
7%

Vitamin B6
0.11mg
5%

Zinc
0.8mg
5%

Magnesium
20mg
5%

Vitamin B1
0.07mg
5%

Vitamin A
233IU
5%

Potassium
155mg
4%

Iron
0.75mg
4%

Vitamin B3
0.77mg
4%

Folate
14µg
4%

Vitamin D
0.54µg
4%

Vitamin B12
0.21µg
4%

Vitamin E
0.52mg
3%

Fiber
0.82g
3%

Copper
0.06mg
3%

covered percent of daily need
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Food Trivia

Scientists can turn peanut butter into diamonds.

Food Joke

A Change In Plans Source: "Today's Woman" magazine, Barbara A Tyler. Martha Stewart will not be dining with us this Thanksgiving. I'm telling you in advance, so don't act surprised. Since Ms. Stewart won't be coming, I've made a few small changes: Our sidewalk will not be lined with homemade, paper bag luminaries. After a trial run, it was decided that no matter how cleverly done, rows of flaming lunch sacks do not have the desired welcoming effect. The dining table will not be covered with expensive linens, fancy China or crystal goblets. If possible, we will use dishes that match and everyone will get a fork. Since this IS Thanksgiving, we will refrain from using the plastic Peter Rabbit plate and the Santa napkins from last Christmas. Our centerpiece will not be the tower of fresh fruit and flowers that I promised. Instead we will be displaying a hedgehog-like decoration hand-crafted from the finest construction paper. The artist assures me it is a turkey. We will be dining fashionably late. The children will entertain you while you wait. I'm sure they will be happy to share every choice comment I have made regarding Thanksgiving, pilgrims and the turkey hotline. Please remember that most of these comments were made at 5:00 AM upon discovering that the turkey was still hard enough to cut diamonds. As accompaniment to the children's recital, I will play a recording of tribal drumming. If the children should mention that I don't own a recording of tribal drumming, or that tribal drumming sounds suspiciously like a frozen turkey in a clothes dryer, ignore them. They are lying. We toyed with the idea of ringing a dainty silver bell to announce the start of our feast. In the end, we chose to keep our traditional method. We've also decided against a formal seating arrangement. When the smoke alarm sounds, please gather around the table and sit where you like. In the spirit of harmony, we will ask the children to sit at a separate table. In a separate room. Next door. Now I know you have all seen pictures of one person carving a turkey in front of a crowd of appreciative onlookers. This will not be happening at our dinner. For safety reasons, the turkey will be carved in a private ceremony. I stress "private" meaning: Do not, under any circumstances, enter the kitchen to laugh at me. Do not send small, unsuspecting children to check on my progress. I have an electric knife. The turkey is unarmed. It stands to reason that I will eventually win. When I do, we will eat. Before I forget, there is one last change. Instead of offering a choice between 12 different scrumptious desserts, we will be serving the traditional pumpkin pie, garnished with whipped cream and small fingerprints. You will still have a choice: take it or leave it. Martha Stewart will not be dining with us this Thanksgiving. She probably won't come next year either. I am thankful.

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