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Saturday, August 8, 2009

Tuesday - Eggs for Supper: Cajun Quiche in a Rice Crust 8/11

Eggs for Supper - Cajun Quiche in a Rice Crust:

Ingredients:
Crust:
2 cups cooked long-grain white rice, cooled
1 tsp garlic powder
1 tsp onion powder
½ tsp salt
1 large egg, lightly beaten
PAM
¼ cup reduced-fat shredded Cheddar cheese
Filling:
½ cup chopped onion
½ cup chopped celery
½ cup chopped red bell pepper
1 tsp bottled minced garlic
3 ounces andouille sausage or kielbasa, chopped
¾ cup egg beaters
2 large egg whites
¼ cup plain fat free yogurt
¼ tsp salt
¼ tsp Tabasco (I use much more)
¼ reduced fat shredded Cheddar cheese

Directions:
Preheat oven to 375 degrees

To prepare crust, combine first 5 ingredients. Spread into bottom and up sides of a 9 inch pie plate coated with PAM. Sprinkle evenly with ¼ cup cheese.

For filling heat a medium size PAM coated skillet over medium-high heat. Add onion and next 4 ingredients. Saute 5 min. Spoon this into the crust. Combine egg beaters and next 4 ingredients with a whisk until well blended and pour this over the sausage mixture. Sprinkle with cheese and bake for 30 minutes until the center is set. Let stand 10 min before serving.
FYI this only has 291 calories per serving which is ¼ of the quiche!

We will be having this with a bag of Birds Eye Vegetable Steamers.

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