LOW - FAT QUICHE
1 1/2 c. brown rice, cooked
1 egg white
FILLING:
4 egg whites (or use egg sub.)
1 c. evaporated skim milk
2 slices bacon, crumbled
4 oz. low-fat Swiss cheese, grated
1 sm. onion, chopped & sauteed in chicken broth
5 mushrooms, sliced
1/4 bunch broccoli, chopped
1/4 tsp. salt, optional
Dash of nutmeg
Press cooked brown rice into pan and coat with egg white. Use leftover egg white for filling. Bake crust at 400 degrees for 7 minutes. Beat egg whites and evaporated milk. Mix in remaining ingredients and pour into cooled crust. Bake at 425 degrees for 40 minutes. Let stand 10 minutes before serving. Serves 6.
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LOW FAT QUICHE
1 c. egg substitute (Egg Beaters)
1/2 c. biscuit mix
1/3 c. melted butter (I would use something else then butter)
1 1/2 c. skim milk
Pepper to taste
1 tbsp. dehydrated onion flakes
4 oz. shredded, low fat, low sodium yellow cheese
1/2 c. lean chopped ham
Place all ingredients except cheese and ham in blender. Mix for a few seconds to blend well. Pour into a 9" pie pan, greased with non-stick spray. Sprinkle cheese and meat over top and push gently below surface. Bake at 350 degrees for 45 minutes. Allow to set 10 minutes before cutting.
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