SPRING VEGETABLE QUICHE

Spring Vegetable Quiche image

Brown rice makes up the crust for this different but very healthy, nutritious and totally delicious main dish. And it tastes just as great reheated the next day. -Sandi Tuttle, Hayward, Wisconsin

Provided by Taste of Home

Time 1h

Yield 6 servings.

Number Of Ingredients 16

Ingredients

7 large egg whites, divided
2 cups cooked brown rice
1 tablespoon all-purpose flour
1 cup fat-free evaporated milk
1 large egg
1 cup shredded part-skim mozzarella cheese
1 cup chopped fresh asparagus
1/2 cup fresh or frozen corn, thawed
1 jar (4-1/2 ounces) sliced mushrooms, drained
1/3 cup finely chopped carrot
1/4 cup finely chopped red onion
2 tablespoons minced fresh parsley
3/4 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon dried oregano
2 tablespoons grated Parmesan cheese

Steps:

In a small bowl, whisk 1 egg white. Add rice; stir until blended. Press onto the bottom and up the sides of a 9-in. deep-dish pie plate coated with cooking spray., In a large bowl, whisk flour and milk until smooth. Whisk in egg and remaining egg whites. Stir in the mozzarella cheese, asparagus, corn, mushrooms, carrot, onion, parsley, basil, salt and oregano. Pour into crust; sprinkle with Parmesan cheese., Bake at 375° for 45-50 minutes or until a knife inserted in the center comes out clean. Let stand for 10 minutes before cutting.

Nutrition Facts : Calories 225 calories, Fat 5g fat (3g saturated fat), Cholesterol 49mg cholesterol, Sodium 538mg sodium, Carbohydrate 28g carbohydrate (8g sugars, Fiber 3g fiber), Protein 17g protein. Diabetic Exchanges