Microwave Veggie Quiche With Brown Rice Crust

Name: Microwave Veggie Quiche With Brown Rice Crust
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 9" quiche, 4-6 serving(s)
Ingredients: 2 cups cooked brown rice; 1 egg white; 1 tablespoon fresh parsley, chopped; 1/4 teaspoon garlic powder; 1/4 teaspoon season salt; 1 cup thin sliced red onion; 1 cup asparagus spear; 1/2 cup carrot; 1 teaspoon margarine; 2 teaspoons flour; 1/3 cup milk; 10 ounces egg substitute; 1/4 teaspoon dry mixed Italian herbs

(3)

Recipe by tbean1

I love this healthy alternative to the traditional quiche. The brown rice crust is surprisingly good. You can substitute whatever fresh veggies you have on hand. I love to add a little cheese.

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READY IN: 35mins

SERVES: 4-6

YIELD: 1 9" quiche

UNITS: US

INGREDIENTS

Nutrition

Crust
2

cups cooked brown rice
1

egg white
1

tablespoon fresh parsley, chopped
¹⁄₄

teaspoon garlic powder
¹⁄₄

teaspoon season salt
Filling
1

cup thin sliced red onion
1

cup asparagus spear
¹⁄₂

cup carrot
1

teaspoon margarine
2

teaspoons flour
¹⁄₃

cup milk
10

ounces egg substitute
¹⁄₄

teaspoon dry mixed Italian herbs

DIRECTIONS

Combine crust ingredients. Mix well. Press over sides and bottom of a 9" pie pan. Microwave on high till crust is set, about 2 minutes.
In a 2-quart casserole dish, combine veggies and margarine. Microwave on high for 4-5 minutes or till veggies are tender-crisp.
In a small bowl mix all other ingredients. Add this to the veggie mixture. Return to microwave and heat on medium for 4-6 minutes. Stir often, remove when mix starts to set around the edges of the bowl.
Pour mix into crust. Microwave on medium heat until set in the center, about 10-12 minutes. Let sit 5 minutes before serving.

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