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Ингредиенты
- 1 c. warm cooked reg. rice
- 1 teaspoon soy sauce
- 1/4 teaspoon ginger
- 1 egg white
- 2 Large eggs plus 1 egg yolk
- 1 c. skim lowfat milk
- 3/4 teaspoon salt
- 1/2 can (16 ounce. size) Chinese vegetables, liquid removed (1 c.)
- 1 c. cut up cooked chicken
- 2 green onions, sliced (with tops)
- Pimiento strips
- Spicy Soy Sauce (below)
Инструкции
- Heat oven to 350 degrees. Use 9 inch pie pan with non-stick finish or possibly coat regular pie pan with vegetable spray-on for cookware. Beat rice, soy sauce, ginger and egg white with fork. Turn mix into pie pan; spread proportionately with rubber scraper on bottom and halfway up side of pie pan. (Don't leave any holes.)
- Beat Large eggs, egg yolk, lowfat milk and salt thoroughly; stir in vegetables, chicken and onions. Carefully pour into rice crust. Bake till knife inserted 1 inch from edge comes out clean, 30 to 40 min. Immediately run knife around edge to loosen crust. Let quiche stand 10 min before serving. Cut into wedges; garnish with pimiento strips and serve with Spicy Soy Sauce. 8 servings/135 calories each.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 278g | |
| Recipe makes 2 servings | |
| Calories 303 | |
| Calories from Fat 162 | 53% |
| Total Fat 17.95g | 22% |
| Saturated Fat 5.57g | 22% |
| Trans Fat 0.0g | |
| Cholesterol 274mg | 91% |
| Sodium 1488mg | 62% |
| Potassium 470mg | 13% |
| Total Carbs 8.14g | 2% |
| Dietary Fiber 0.4g | 1% |
| Sugars 7.09g | 5% |
| Protein 26.58g | 43% |
