Mushroom Chicken Quiche
1 cup slice fresh mushrooms
2-1/2 cups cooked instant brown rice
5 egg whites, divided
1/2 tsp. dried rosemary leaves, divided
1/2 lb. (8 oz.) reduced fat pasteurized prepared cheese, cut up
1/4 cup fat free milk
1 cup chopped cooked chicken
1/8 tsp. pepper
Mix rice, 2 of the egg whites and 1/4 tsp. of the rosemary. Press mixture onto bottom and up side of lightly greased 10-inch quiche dish or pie plate to form crust. Bake at 350°F for 10 minutes.
Mix prepared cheese product and milk in medium saucepan; cook on low heat until prepared cheese product is melted, stirring frequently. Add remaining 3 egg whites, chicken, mushrooms and pepper; mix until well blended. Pour into crust.
Bake at 350°F for 35 to 40 minutes or until filling is set
Percent calories from:
Carbohydrate 42%, Protein 30% , Fat 28%
Nutrition Information Per Serving: 260 calories, 8g total fat, 3.5g saturated fat, 35mg cholesterol, 640mg sodium, 27g carbohydrate, 1g dietary fiber, 4g sugars, 19g protein, 15%DV vitamin A, 0%DV vitamin C, 25%DV calcium, 6%DV iron