Vegetable Quiche in Brown Rice Crust

Vegetable Quiche in Brown Rice Crust

Makes 6 servings; 1 wedge per serving.

In a small saucepan, cook the rice using the package directions, omitting the salt and margarine.

When the rice is almost done, preheat the oven to 450°. Lightly spray a medium skillet and a 9-inch quiche dish or pie pan with cooking spray.

Cook the squash, green onion and garlic in the skillet over medium-low heat for 5 minutes, or until crisp-tender, stirring occasionally. Set aside.

In a medium bowl, stir together the cooked rice, egg white and ¼ teaspoon salt. Press the mixture over the bottom and up the side of the quiche dish. Bake for 5 minutes. Transfer to a cooling rack. Reduce the oven temperature to 325°.

In a medium bowl, stir together the milk, egg substitute, pepper and remaining ¼ teaspoon salt. Stir in the squash mixture, tomatoes and dillweed. Pour into the hot rice crust. Sprinkle with the Parmesan. Bake for 35 to 40 minutes, or until a knife inserted near the center comes out clean. Transfer to a cooling rack and let stand for 10 minutes before cutting into 6 wedges. -- Go Red For Women Recipe Collection (American Heart Association) Nutrients per serving: 149 calories, 9 grams protein, 25 grams carbohydrate, 2 grams fat (12 percent total calories), 3 milligrams cholesterol, 2 grams fiber, 330 milligrams sodium.