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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   BROCCOLI RICE QUICHE 


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SKYBOYSMOM
Posts: 1,152
6/6/08 4:37 A

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BROCCOLI RICE QUICHE
SERVES 6
FREEZABLE
****************************

2 cups hot cooked rice
3/4 Cup (3oz) grated cheddar cheese
1 1/2 cups frozen chopped broccoli, thawed
4 eggs
1/2 cup sliced mushrooms, drained
1/2 cup chopped onion
1 teaspoon lemon pepper

Preheat oven to 375 degrees. Spray a 9 inch pie plate with butter flavored coking spray. In a large bowl combine rice, 1/2 cup cheese and 1 egg. Spread into pan.

In a medium bowl mix remaining 3 eggs, broccoli, mushrooms, lemon pepper and onions. Spread onto crust. Bake for 15 to 20 minutes. Sprinkle with remaining 1/4 cup cheese. Bake for an additional 10 minutes. Cool 10 minutes before serving. Cut into 6 wedges.
************************************************************

EACH SERVING EQUALS:
HE: 1 1/3 pr, (2/3 limited), 2/3 bread, 1/3 veg
233 calories, 9gm fat, 15gm protein, 23gm carb, 619 mg sod, 206mg cal, 2 gm fiber
DIABETIC: 2 meat, 1 starch, 1 vegetable





 
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