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Ингредиенты
- 1 c. Cooked rice, white or possibly brown
- 3/4 c. Shredded lowfat Swiss cheese
- 1 Tbsp. Flour
- 10 ounce Frzn minced broccoli, thawed, well-liquid removed
- 1/2 c. Sliced mushrooms
- 1/4 c. Minced green onions
- 1 x Red bell pepper, thinly sliced
- 1 1/2 c. Cholesterol Free Egg Product, preferably Healthy Choice (r)
- 1 c. Skim lowfat milk
- 1/2 tsp Warm pepper sauce
- 3/4 tsp Salt
- 1/2 tsp Dry basil
- 1/4 tsp Pepper
- 2 Tbsp. Grated Parmesan cheese
Инструкции
- In large bowl, combine rice, Swiss cheese, flour, broccoli, mushrooms and onion. Place in 10-inch pie plate sprayed with vegetable oil spray. Top vegetable mix with red pepper slices. In medium bowl, combine egg product, lowfat milk, warm pepper sauce, salt, basil and pepper.
- Pour egg product mix over vegetable mix. Sprinkle Parmesan cheese on top. Bake in 350F oven for 55 min.
- NOTES : Rice forms the crust for this low cholesterol quiche.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 104g | |
| Recipe makes 8 servings | |
| Calories 97 | |
| Calories from Fat 30 | 31% |
| Total Fat 3.4g | 4% |
| Saturated Fat 2.07g | 8% |
| Trans Fat 0.0g | |
| Cholesterol 11mg | 4% |
| Sodium 280mg | 12% |
| Potassium 182mg | 5% |
| Total Carbs 11.0g | 3% |
| Dietary Fiber 1.1g | 4% |
| Sugars 2.74g | 2% |
| Protein 5.8g | 9% |
