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BROCCOLI RICE QUICHE
If you've ever made a traditional quiche, you know it's not only full of pricey ingredients, but also high in fat and cholesterol. But now you can enjoy the special flavors of this French import without any guilt, just pure culinary pleasure. The rice crust is unusual, but you'll find it's unusually good. It's so luscious and golden-brown as it emerges from the oven, your taste buds will go into overdrive!
2 cups hot cooked rice
3/4 cup (3 ounces) grated Kraft reduced-fat Cheddar cheese*
4 eggs, beaten, or equivalent in egg substitute
1 1/2 cups frozen chopped broccoli, thawed
1 (2.5-ounce) jar sliced mushrooms, drained
1/2 cup chopped onion
1/4 teaspoon JO's Lemon Herb Pepper or any lemon pepper
Preheat oven to 375 degrees. Spray a 9-inch pie plate with butter-flavored cooking spray. In a large bowl, combine rice, 1/2 cup Cheddar cheese, and 1 egg. Evenly spread mixture into prepared pie plate. In a medium bowl, combine remaining 3 eggs, broccoli, mushrooms, onion, and JO's Lemon Herb Pepper. Spread mixture in crust. Bake for 15 to 20 minutes. Sprinkle remaining 1/4 cup Cheddar cheese evenly over top. Bake for additional 10 minutes. Place pie plate on a wire rack and let set for 10 minutes. Cut into 6 wedges.
HINT: Usually 1 1/3 cups uncooked instant rice cooks to about 2 cups.
Each serving equals:
HE: 1 1/3 Protein, 2/3 Bread, 1/3 Vegetable
233 Calories, 9 gm Fat, 15 gm Protein, 23 gm Carbohydrate, 619 mg Sodium,
206 mg Calcium, 2 gm Fiber
DIABETIC EXCHANGES: 2 Meat, 1 Starch, 1 Vegetable