Cajun Quiche in a Rice Crust (Cooking Light)

TamTastic

Cajun Quiche in a Rice Crust


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.


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

Preheat oven to 375°.

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.

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.



Yield: 4 servings (serving size: 1 wedge)

CALORIES 291 (32% from fat); FAT 10.3g (sat 4.5g,mono 3.7g,poly 1.6g); IRON 2.8mg; CHOLESTEROL 79mg; CALCIUM 181mg; CARBOHYDRATE 29.4g; SODIUM 623mg; PROTEIN 19.5g; FIBER 0.9g

Cooking Light, JANUARY 2006

paulamma1

Oh, oh, I'm SO trying that this weekend. I'll use Trader Joe's soy chorizo as my BF is a vegetarian.

Thanks so much girl.

(By the way, you're still beautiful and your HUBBY IS STILL HOT!!! ):bigsmile:

TamTastic

Oh, oh, I'm SO trying that this weekend. I'll use Trader Joe's soy chorizo as my BF is a vegetarian.

Thanks so much girl.

(By the way, you're still beautiful and your HUBBY IS STILL HOT!!! ):bigsmile:

Thank you!!!! I'll be sure to let him know!! :laugh:

TheMaidOfAstolat

I SO am going to try this...but with tofu. Thanks!