Zucchini and Onion Quiche Recipe

Ingredients

1 cup long grain rice, cooked
1 cup shredded Swiss cheese (fat free or low fat)
3 egg whites, divided use
1 medium onion, chopped
1 carrot, peeled and grated
1 zucchini, grated
1 cup low-sodium chicken broth
1 teaspoon crumbled basil
1 cup skim milk

Nutritional Info

Servings: Makes 9 servings of zucchini onion quiche
Serving Size: 1 serving of quiche
Calories: 190
Carbs: 10 g
Fat: 1 g
Protein: 7 g
Sodium: 75 mg
Sugar: 3 g

Directions

Preheat oven to 425°F. Spray pan with nonstick spray.

Mix rice, 2 tablespoons of cheese, and 1 egg white in a bowl. Moisten hands then press mixture into pan in the shape of a pie crust. Place in oven and bake for 5 minutes.

Combine onion, carrot, zucchini, chicken broth, and basil in a sauté pan. Cook over medium heat until veggies are softened, but still crisp. Remove from heat.

Combine cooked ingredients with skim milk, cheese, and remaining egg whites; pour into prebaked shell. Reduce oven to 350F and bake for 20-25 minutes.

Kindly Submitted by “The Everything Post-Weight Loss Cookbook”