Vicki
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Age : 40
Joined : 12 Oct 2006
Posts : 2931
Localisation : Chesapeake Beach, Maryland
|  Subject: Broccoli Rice Quiche  Mon 12 Mar 2007, 9:49 am | |
| Broccoli Rice Quiche
Joanna Lund
Penny Pinching Main Dishes
Serves 6
2 cups hot cooked rice
3/4 cup (3oz) grated red fat cheddar cheese
4 eggs, beaten or equivalent in egg substitute
1 1/2 cups frozen chopped brocoli, thawed
1/2 cup (2.5oz) sliced mushrooms, drained
1/2 cup chopped onion
1 tsp lemon pepper
Preheat oven to 375. SPray 9 inch pie plate with cooking spray. In large bowl combine rice, 1/2 cup cheese and 1 egg. Evenly spread into pie plate. In med bowl, combine remaining 3 eggs, brocoli, mushrooms, onion and lemon pepper. Spread mixture in crust. Bake 15-20 mins. Sprinkle with remaining cheese and bake for additional 10 mins. Let cool. Cut into 6 wedges.
233 cals
9 fat
15 pro
23 carb
619 sod
206 cal
2 fiber
DIABETIC: 2 meat. 1 Starch and 1 Veg
HINT: 1 1/3 cups uncooked rice usually cooks to about 2 cups
(My notes - I leave out mushrooms and save more but mainly because we dont like them)
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Vicki
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