Asparagus and Artichoke Quiche

  • Serves: 6


Description

This vegetable quiche sports a brown rice crust, which is very easy to assemble. Serve a wedge of quiche with cool slices of honeydew melon.

Ingredients

1 1/4 cups low-sodium vegetable broth
1 teaspoon salt-free all-purpose seasoning
1 cup uncooked instant brown rice
Vegetable oil spray
White of 1 large egg
8 medium asparagus spears, trimmed, cut into 1/4-inch slices
1 cup chopped canned artichoke hearts, rinsed and drained
2 medium Italian plum tomatoes, thinly sliced
1 cup fat-free half-and-half
Egg substitute equivalent to 2 eggs, or 2 large eggs
1/4 cup shredded or grated Parmesan cheese
1/4 teaspoon pepper

Cooking Instructions

In a medium saucepan, bring the vegetable broth and all-purpose seasoning to a simmer over medium-high heat. Stir in the rice. Reduce the heat and simmer, covered, for 10 minutes, or until the rice is tender. Transfer to a medium bowl. Refrigerate for 10 minutes to cool.

Preheat the oven to 400°F. Lightly spray a 9-inch pie plate with vegetable oil spray.

Stir the egg white into the cooled rice. Form a crust by pressing the rice mixture on the bottom and up the side of the pie pan.

Bake for 6 to 7 minutes, or until the rice is golden brown. Remove the crust from the oven. Reduce the oven temperature to 325°F.

In order, arrange the asparagus, artichokes, and tomatoes in even layers in the warm crust.

In a medium bowl, whisk together the remaining ingredients. Pour over the vegetables.

Bake for 40 to 45 minutes, or until the center is set (doesn’t jiggle when gently shaken). Let cool for 10 minutes before cutting into wedges.


Nutritional Analysis
Per serving
Calories Per Serving
133
Total Fat
1.5 g
Saturated Fat
.5 g
Monounsaturated Fat
.5 g
Cholesterol
2 mg
Sodium
238 mg
Carbohydrates
22 g
Fiber
2 g
Sugar
5 g
Protein
10 g

Dietary Exchanges


1 starch, 1 vegetable, 1 very lean meat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.