MICROWAVE VEGGIE QUICHE WITH BROWN RICE CRUST

Microwave Veggie Quiche With Brown Rice Crust image

I love this healthy alternative to the traditional quiche. The brown rice crust is surprisingly good. You can substitute whatever fresh veggies you have on hand. I love to add a little cheese.

Provided by tbean1

Time 35m

Yield 1 9" quiche, 4-6 serving(s)

Number Of Ingredients 13

Ingredients

2 cups cooked brown rice
1 egg white
1 tablespoon fresh parsley, chopped
1/4 teaspoon garlic powder
1/4 teaspoon season salt
1 cup thin sliced red onion
1 cup asparagus spear
1/2 cup carrot
1 teaspoon margarine
2 teaspoons flour
1/3 cup milk
10 ounces egg substitute
1/4 teaspoon dry mixed Italian herbs

Steps:

Combine crust ingredients. Mix well. Press over sides and bottom of a 9" pie pan. Microwave on high till crust is set, about 2 minutes.
In a 2-quart casserole dish, combine veggies and margarine. Microwave on high for 4-5 minutes or till veggies are tender-crisp.
In a small bowl mix all other ingredients. Add this to the veggie mixture. Return to microwave and heat on medium for 4-6 minutes. Stir often, remove when mix starts to set around the edges of the bowl.
Pour mix into crust. Microwave on medium heat until set in the center, about 10-12 minutes. Let sit 5 minutes before serving.

Nutrition Facts : Calories 232.9, Fat 5.1, SaturatedFat 1.3, Cholesterol 3.6, Sodium 179.7, Carbohydrate 32.8, Fiber 3.7, Sugar 3.5, Protein 14.2

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