* Exported from MasterCook *
Rice and Zucchini Quiche
Recipe By :Kristin Serving Size : 6
Categories : Vegetarian
Amount Measure Ingredient -- Preparation Method -------- ------------ --------------------------------- 1 1/2 cups cooked brown rice 1 1/2 medium zucchini -- shredded and drained 2 tablespoons green chilies -- canned and diced 1 cup shredded reduced fat Cheddar cheese 1 cup skim milk 2 eggs 3 egg whites 1/4 teaspoon black pepper
Preheat oven to 375 F. Spray a 9" pie plate with nonstick cooking spray.
With moistened hands, press the rice evenly onto the bottom and up the sides of the pie plate. Top evenly with the zucchini and chilies. (I use a whole can of the chilies.)
In a medium bowl, combine 1/2 cup of the cheese, the milk, eggs, egg whites, and pepper. Pour over the zucchini mixture; sprinkle evenly with the remaining 1/2 cup of the cheese. Bake until the top is golden and a knife inserted in the center comes our clean, about 45 minutes. Let stand 5 minutes before serving.
Source: "Weight Watchers Simply the Best"
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Per Serving (excluding unknown items): 140 Calories; 3g Fat (21.6% calories from fat); 11g Protein; 16g Carbohydrate; 1g Dietary Fiber; 67mg Cholesterol; 184mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat.
NOTES : Counts as 4