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Thread: Vegetable Quiche (almost Core)

  1. #1
    Join Date
    May 2002
    Location
    southern Virginia
    Replies
    3,365

    Default Vegetable Quiche (almost Core)

    Except for the flour ( ), this recipe is Core (if you use brown rice and not white). You can tweak it all kinds of ways, and next I plan to add some real bacon bits to it (not Core) to bump up the flavor.

    Vegetable Quiche

    Makes:
    6 servings

    Ingredients:

    * 1 3/4 cups cooked rice (white or brown)
    * 2 tablespoons fat-free egg substitute or 2 egg whites
    * 1 cup broccoli, chopped
    * 3/4 cup corn
    * 1/2 cup carrots, chopped
    * 3 whole mushrooms, sliced
    * 1/3 cup onion, chopped
    * 2 tablespoons cilantro, chopped
    * 1 1/2 tablespoons flour
    * 1 cup non/lowfat grated cheese
    * 1 cup nonfat evaporated milk
    * 1 cup fat-free egg substitute or 8 egg whites
    * 2 tablespoons grated non/lowfat Parmesan cheese

    Directions:

    * To make the crust, combine rice and egg whites, and stir well. Coat pie pan with nonstick cooking spray (nonfat), and pat the crust mixture over bottom and sides of pan.
    * Combine the remaining ingredients, stir well, and pour into crust.
    * Bake at 375 degrees F for 45-50 minutes. Remove dish from oven, and let sit for 5-10 minutes.

    Nutritional Information:

    * Serving size: 1 slice (1/6 of quiche)
    * Calories: 230
    * Fat: 1.5 g
    * Cholesterol: 10 mg
    * Protein: 25 g
    * Carbs: 29 g
    * Fiber: 3.5 g
    * Sodium: 350 mg

    (From GHF--Global Health Fitness)
    __________________
    ---Katie, CEO of Me, Inc & living my new-normal
    highest:375(fall '98),5'4"//11-19-08 WW restart:277//current:247//2nd 10%:225//NEXT MINI GOAL:239//goal:150
    *He leadeth me.

  2. #2
    Join Date
    Aug 2004
    Location
    SouthernTier,New York
    Replies
    110

    Smile Re: Vegetable Quiche (almost Core)

    ThankYou SO very Much Katie; this sounds absoltuely scrumpt~de~ee~licious!! I made extra brown rice for the week & guess what I plan to do with it?!? Well NOT that!!!!...Exactly....; but I`m make`in Vegetable quiche!! What an angel of a Buddy you certainly are!:angel :bcbsalute

    Good~Morn`in Vegetable Quiche

    Aquarius (Sara)
    Assumption`s the Mother of All mess~ups!
    Height: 5`8 1/2
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