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Cajun Quiche in a Rice Crust

Yield

4 servings (serving size: 1 wedge)

If you don't have cooked rice on hand, use boil-in-a-bag rice (such as Success Rice) and follow the microwave directions. Cool the rice slightly before adding egg. Total time: 45 minutes.

Ingredients

  • Crust:
  • 2 cups cooked long-grain white rice, cooled
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1 large egg
  • Cooking spray
  • 1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
  • Filling:
  • 1/2 cup prechopped onion
  • 1/2 cup prechopped celery
  • 1/2 cup prechopped red bell pepper
  • 1 teaspoon bottled minced garlic
  • 3 ounces andouille sausage or kielbasa, chopped (about 2/3 cup)
  • 3/4 cup egg substitute
  • 1/4 cup plain fat-free yogurt
  • 1/4 teaspoon salt
  • 1/4 teaspoon hot pepper sauce (such as Tabasco)
  • 2 large egg whites
  • 1/4 cup (1 ounce) reduced-fat shredded cheddar cheese

Nutrition Information

  • calories 291
  • caloriesfromfat 32 %
  • fat 10.3 g
  • satfat 4.5 g
  • monofat 3.7 g
  • polyfat 1.6 g
  • protein 19.5 g
  • carbohydrate 29.4 g
  • fiber 0.9 g
  • cholesterol 79 mg
  • iron 2.8 mg
  • sodium 623 mg
  • calcium 181 mg

How to Make It

  1. Preheat oven to 375°.

  2. To prepare crust, combine rice, garlic powder, onion powder, 1/2 teaspoon salt, and 1 egg. Spread mixture into the bottom and up sides of a 9-inch pie plate coated with cooking spray. Sprinkle bottom of crust evenly with 1/4 cup shredded cheddar cheese.

  3. To prepare filling, heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and the next 4 ingredients (through sausage); sauté 5 minutes. Spoon mixture evenly into prepared rice crust. Combine the egg substitute, fat-free yogurt, salt, hot pepper sauce, and egg whites; stir with a whisk until well blended. Pour egg substitute mixture over sausage mixture. Sprinkle with 1/4 cup shredded cheddar cheese. Bake at 375° for 30 minutes or until the center is set. Let stand 5 minutes before serving.