- 2 cups cooked long-grain rice
- 3/4 cup (3 ounces) shredded reduced-fat sharp Cheddar cheese, divided
- 3/4 cup egg substitute, divided
- 1 teaspoon dried dillweed
- 1/2 teaspoon salt
- 1 small garlic clove, crushed
- Cooking spray
- 1 (14-ounce) can quartered artichoke hearts, drained
- 3/4 cup fat-free milk
- 1/4 cup sliced green onions
- 1 tablespoon Dijon mustard
- 1/4 teaspoon ground white pepper
- Green onion strips (optional)
Preheat oven to 350°.
Combine rice, 1/4 cup cheese, 1/4 cup egg substitute, dillweed, salt, and garlic; press into a 9-inch pieplate coated with cooking spray. Bake at 350° for 5 minutes.
Arrange artichoke quarters on bottom of rice crust; sprinkle evenly with remaining 1/2 cup cheese. Combine remaining 1/2 cup egg substitute, milk, and next 3 ingredients; pour over cheese.
Bake at 350° for 50 minutes or until set. Let stand 5 minutes; cut into wedges. Garnish with green onion strips, if desired.
This quiche has a cheesy rice crust instead of a pastry crust, so not only is it a hearty meatless main dish, it’s also gluten free.
- Yield: 6 servings (serving size: 1 wedge)
|Calories per serving:||169|
|Caloriesfromfat per serving:||0.0%|
|Fat per serving:||3.5g|
|Saturated fat per serving:||1.8g|
|Monounsaturated fat per serving:||0.0g|
|Polyunsaturated fat per serving:||0.0g|
|Protein per serving:||10.4g|
|Carbohydrate per serving:||23.1g|
|Fiber per serving:||0.4g|
|Cholesterol per serving:||11mg|
|Iron per serving:||0.0mg|
|Sodium per serving:||490mg|
|Calcium per serving:||0.0mg|
Good to Know
Artichokes are becoming more and more popular, and people add them to all sorts of things like pasta and pizza and dips. They're rich in folate, which helps keep the heart healthy and in potassium, which helps with muscle function.