Crabmeat Quiche

Name: Crabmeat Quiche
Ingredients: 3 cups cooked brown rice (cooked without salt or fat); 1 cup (4 ounces) shredded reduced-fat Swiss cheese, divided; 1 egg white, lightly beaten; 1/4 teaspoon salt; Vegetable cooking spray; 1 cup chopped fresh broccoli; 1/2 cup chopped sweet red pepper; 1/4 cup chopped green onions; 1/4 cup canned no-salt-added chicken broth, undiluted; 1/2 pound fresh lump crabmeat, drained; 1/2 cup skim milk; 1 tablespoon chopped fresh basil; 1/4 teaspoon salt; 1/4 teaspoon dry mustard; 1/4 teaspoon ground red pepper; 1 (8-ounce) carton frozen egg substitute, thawed; Cherry tomatoes (optional); Fresh basil sprigs (optional)

18 ingredients

3 steps

Ingredients

3 cups cooked brown rice (cooked without salt or fat)
1 cup (4 ounces) shredded reduced-fat Swiss cheese, divided
1 egg white, lightly beaten
1/4 teaspoon salt
Vegetable cooking spray
1 cup chopped fresh broccoli
1/2 cup chopped sweet red pepper
1/4 cup chopped green onions
1/4 cup canned no-salt-added chicken broth, undiluted
1/2 pound fresh lump crabmeat, drained
1/2 cup skim milk
1 tablespoon chopped fresh basil
1/4 teaspoon salt
1/4 teaspoon dry mustard
1/4 teaspoon ground red pepper
1 (8-ounce) carton frozen egg substitute, thawed
Cherry tomatoes (optional)
Fresh basil sprigs (optional)

Directions

1

Combine rice, 1/2 cup Swiss cheese, egg white, and 1/4 teaspoon salt; stir well. Press mixture evenly into bottom and up sides of a 10-inch deep-dish pieplate coated with cooking spray. Bake at 350° for 10 minutes; set aside.
2

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add broccoli and next 3 ingredients. Cook, stirring constantly, until vegetables are crisp-tender. Drain, if necessary.
3

Combine remaining 1/2 cup Swiss cheese, vegetable mixture, crabmeat, and next 6 ingredients in a large bowl. Spoon mixture into prepared crust. Bake at 350° for 40 minutes or until set. Let stand 10 minutes before serving. If desired, garnish with cherry tomatoes and basil sprigs.