Vegetarian

Broccoli Rice Quiche takes several minutes to prepare.

Broccoli Rice Quiche takes 60 minutes to cook.

Broccoli Rice Quiche makes 6 servings.

The ingredients for Broccoli Rice Quiche are:

frozen broccoli, 10 oz
brown rice, 3/4 cup raw/1 1/2 cup cooked
med-large eggs, 3
fat free yogurt, 1/3 cup
shredded fat free cheddar cheese, 2/3 cup

Here is how you make Broccoli Rice Quiche:

Cook the brown rice. When it's done, mix in 1 egg and 1/3 cup cheese. Spray a glass or other microwave safe pie plate with cooking spray, then spread the rice mixture over the pate, including up the sides to make a crust.Cook the broccoli according to package directions. When cooked, spread the broccoli on the rice crust.Mix up the remaining 2 eggs with another 1/3 cup of cheese and the yogurt. Pour the mixture over the broccoli.Cook on hi in the microwave for 7 mins then cheek to see if the egg mixture is set. If it isn't, go 1 min more at a time until it's ready. Then sprinkle the last 1/3 cup cheese over the took and cook 1 min until it's melted.Serving Size: 6 1-slice servingsNumber of Servings: 6Recipe submitted by SparkPeople user DAME_GRISE.

The nutritional information for Broccoli Rice Quiche is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 124.5

• Total Fat: 2.6 g
• Cholesterol: 95.5 mg
• Sodium: 139.9 mg
• Total Carbs: 15.6 g
• Dietary Fiber: 2.7 g
• Protein: 10.4 g

The dietary needs meet for Broccoli Rice Quiche is Low Fat