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Crabmeat Quiche

Yield 6 servings.

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)

Nutrition Information

  • calories 241
  • caloriesfromfat 19 %
  • fat 5.1 g
  • satfat 2.2 g
  • monofat 0.5 g
  • polyfat 0.7 g
  • protein 22.2 g
  • carbohydrate 25.9 g
  • fiber 0.0 g
  • cholesterol 50 mg
  • iron 0.0 mg
  • sodium 416 mg
  • calcium 0.0 mg

How to Make It

  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.

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