Vegetable Quiche

Vegetable Quiche requires around 45 minutes from start to finish. Watching your figure? This gluten free recipe has 86 calories, 6g of protein, and 3g of fat per serving. This recipe serves 8. For 41 cents per serving, this recipe covers 7% of your daily requirements of vitamins and minerals. 49 people were impressed by this recipe. It works well as a very affordable morn meal. This recipe from Taste of Home requires broccoli, butter, fresh mushrooms, and egg substitute. This recipe is typical of Mediterranean cuisine. With a spoonacular score of 35%, this dish is rather bad. If you like this recipe, you might also like recipes such as Vegetable Quiche, Garden Vegetable Quiche, and Three Cheese-Vegetable Quiche.

Servings: 8

Preparation duration: 20 minutes

Cooking duration: 25 minutes

 

Ingredients:

1-1/2 cups chopped fresh broccoli

1 tablespoon butter, melted

1-1/2 cups cooked brown rice

3/4 cup egg substitute, divided

1/4 cup fat-free milk

3/4 cup sliced fresh mushrooms

3/4 cup shredded part-skim mozzarella cheese, divided

Equipment:

bowl

knife

Cooking instruction summary:

Directions In a small bowl, combine the rice, 1/4 cup egg substitute and half of the cheese. Pat onto the bottom and up the sides of a 9-in. pie plate coated with cooking spray. In another bowl, combine the broccoli, mushrooms, milk, butter and remaining egg substitute. Pour into crust. Bake at 375° for 20-25 minutes or until a knife inserted near the center comes out clean. Sprinkle with the remaining cheese; bake 2-3 minutes longer or until cheese is melted. Yield: 8 servings. Originally published as Vegetable Quiche in Taste of HomeApril/May 1994, p18 Nutritional Facts 1 piece equals 131 calories, 6 g fat (0 saturated fat), 7 mg cholesterol, 119 mg sodium, 13 g carbohydrate, 0 fiber, 7 g protein. Diabetic Exchanges: 1 meat, 1 vegetable, 1/2 starch. Print Add to Recipe Box Email a Friend

 

Step by step:


1. In a small bowl, combine the rice, 1/4 cup egg substitute and half of the cheese. Pat onto the bottom and up the sides of a 9-in. pie plate coated with cooking spray. In another bowl, combine the broccoli, mushrooms, milk, butter and remaining egg substitute.

2. Pour into crust.

3. Bake at 375° for 20-25 minutes or until a knife inserted near the center comes out clean. Sprinkle with the remaining cheese; bake 2-3 minutes longer or until cheese is melted.


Nutrition Information:

Quickview
86k Calories
6g Protein
3g Total Fat
7g Carbs
3% Health Score
Limit These
Calories
86k
4%

Fat
3g
5%

  Saturated Fat
2g
13%

Carbohydrates
7g
3%

  Sugar
1g
2%

Cholesterol
10mg
4%

Sodium
131mg
6%

Get Enough Of These
Protein
6g
13%

Selenium
12µg
18%

Manganese
0.3mg
15%

Vitamin C
10mg
13%

Calcium
117mg
12%

Vitamin K
11µg
11%

Vitamin B2
0.19mg
11%

Phosphorus
107mg
11%

Vitamin B5
0.72mg
7%

Vitamin B6
0.11mg
5%

Zinc
0.8mg
5%

Magnesium
20mg
5%

Vitamin B1
0.07mg
5%

Vitamin A
233IU
5%

Potassium
155mg
4%

Iron
0.75mg
4%

Vitamin B3
0.77mg
4%

Folate
14µg
4%

Vitamin D
0.54µg
4%

Vitamin B12
0.21µg
4%

Vitamin E
0.52mg
3%

Fiber
0.82g
3%

Copper
0.06mg
3%

covered percent of daily need
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Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

What to do when your dinner is interrupted: - Ask them if they've got beer - Start speaking in tongues - Tell them that person doesn't live there anymore. Give them the number of an adult service and tell them that it is her/his new number - Tell them that you're not there right now - Ask them if they accept coupons - Start selling them something else - If someone calls soliciting donations, tell them you're poor and ask for money instead - Start preaching your religion to them - Pretend you're a recording and say "The number you have reached is not in service. Please check the number and dial again, or talk to your operator for assistance. Recording A4." Extra points for imitating the 3 rising tones at the beginning. - Try to hypnotise the telemarketer - Play a recording of a busy signal - Put on some really annoying music and put the phone up to the stereo. - Ask the telemarketer if he/she is single. Then try hitting on him/her. Be sure to mention your various medical problems, your fascination with odd smells and your shrine to the Lawrence Welk Show. - Use one of those voice changers to disguise your voice - Rap all your replies to the telemarketer's questions, especially if you're white. - Ask the TM if he/she minds if you talk to him/her on the toilet. Then take a plastic Heinz ketchup bottle and squeeze out ketchup repeatedly - Speak in ragga chant - Try to rhyme with everything the telemarketer says - Tell the TM that the person he/she is trying to reach is a victim of black magic and has been turned into a poodle. - Tell the TM that the person s/he is trying to reach has passed on, and that you're the ghost of him/her. - Sell them on the "value of high colonics". Explain your "dedication to good health" in your most convincing, passionate voice.

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