Brown Rice Crust: 2 cups of cooked brown rice (used a Bird's Eye Steamer Bag) mixed with 1/4 cup of egg whites, 1/4 tsp of salt, and baked at 450 for 10 minute. Voila! You have a perfectly set crust!
I couldn't believe this stayed together when I cut into it. I was in shock.
1 Bag of Bird's Eye Brown Rice (frozen)
1/4 cup of egg whites
1/4 tsp salt
Steam rice in the micro, per package directions. Stir in egg whites and salt, press into a pie dish, and bake at 450 for 10 minutes. Reduce oven heat to 400.
For the quiche:
- 1/2 cup packed shredded 2% cheddar cheese (about 2 ounces)
- 1 teaspoon extra-virgin olive oil
- 1 cup thinly sliced sweet onion
- 3/4 cup thinly sliced green onions
- Salt and pepper
- 2 1/2 cups coarsely chopped broccoli
- 3/4 cup low-sodium veggie broth
- 7 egg whites (about 1 cup)
Directions (After baking the crust for 10 min in the oven):
In a large, heavy skillet, heat the olive oil over medium heat. Add the onions, season with salt and pepper and cook, stirring, for 3 minutes. Add the broccoli and broth and cook, stirring occasionally, for 10 minutes; let cool slightly.
In a large bowl, beat the egg whites and season with ½ teaspoon salt and 1/4 teaspoon pepper. Stir in the remaining cheese and the broccoli mixture. Transfer to the prepared pie shell and bake until the filling is set, about 20 minutes. Let cool slightly before serving.
** For my calorie conscious friends: I used a recipe builder to come up with a calorie content of 210 calories per 1/4 of the pie. Eat up!