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Vegetable & Grain Quiche
This hearty, veggie and Swiss quiche is just 108 calories per serving. It’s a great way to use leftover rice and vegetables.
Preparation: 15 minutes  
Baking: 55 minutes  
Time-To-Table: 1 hour  10 minutes  
Serves: 6

Ingredients:

  • 1 cup cooked brown rice
  • 1/4 cup sliced green onion
  • 1 tablespoon whole wheat flour
  • 2 cups frozen broccoli cuts, thawed, drained
  • 1 small red bell pepper, cut into thin strips
  • 1/2 cup mushrooms, sliced
  • 1 cup (8 ounces) Better'n Eggs®
  • 1 cup skim milk
  • 1/2 teaspoon salt
  • 1/2 teaspoon hot pepper sauce
  • 1/2 teaspoon dried basil leaves
  • 1/8 teaspoon pepper
  • 1/2 cup shredded Swiss cheese

Instructions:

1. Heat oven to 350°F. Spray 9-inch pie plate with nonstick cooking spray; set aside.

2. Combine rice, green onion and flour in medium bowl. Spread over bottom of pie pan. Top with broccoli, red peppers and mushrooms.

3. In medium bowl stir together Better’n Eggs, milk, salt, hot pepper sauce, basil and pepper. Pour over vegetables. Top with cheese.

4. Bake, uncovered, 50 to 55 minutes or until knife inserted in center comes out clean. Serve immediately.


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Amount Per Serving
11g 108
Protein Calories

Nutritional Information

Serving Size: 1/6th of recipe
Calories: 108 % Daily
Value*
Total Fat 1 (g)2%
Sat Fat 1 (g)2%
Trans Fat 0 (g) 
Cholesterol 4 (mg)1%
Sodium 326 (mg)14%
Total
Carbohydrate		 15 (g)5%
Dietary Fiber 3 (g)14%
Sugar 4 (g) 
Protein 11 (g)21%
Calcium 230 (mg)23%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.