Rice-Crust Spinach Quiche


Classifications: Main Dishes

Qty Measure Ingredient


1 1/2 cups cooked brown rice

1 cup (4 oz.) reduced-fat Swiss Cheese, shredded, & divided

3/4 cup egg substitute, divided

1/4 teaspoon curry powder

1 10oz pkg frozen chopped spinach, thawed & drained

3/4 cup evaporated skim milk

1/2 cup fresh mushrooms, sliced

2 tablespoons onion, chopped

1/4 teaspoon garlic powder

1/8 to 1/4 teas pepper

Instructions: Combine rice, 1/2 cup cheese, 1/4 cup egg substitute and curry powder. Press onto the bottom and up the sides of a microwave-safe 9-in. pie plate. Microwave on high for 4-5 minutes or until firm. Combine the spinach, milk, mushrooms, onion, garlic powder, pepper and remaining cheese and egg substitute; pour into crust. Microwave on 50% power for 20 minutes, rotating a quarter turn every 5 minutes, or until a knife inserted near the center comes out clean.



Background: Note: NUTRITIONAL ANALYSIS: One serving equals 116 calories, 135 mg sodium, 6 mg cholesterol, 14 gm carbohydrate, 11 gm protein, 2 gm fat. DIABETIC EXCHANGES: 1 starch, 1 lean meat.

Serves: 8

Food Exchanges: