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.

Yield: 4 servings (serving size: 1 wedge)

Ingredients

• 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

Preparation

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.

Nutritional Information

Calories:

291 (32% from fat)

Fat:

10.3g (sat 4.5g,mono 3.7g,poly 1.6g)

Protein:

19.5g

Carbohydrate:

29.4g

Fiber:

0.9g

Cholesterol:

79mg

Iron:

2.8mg

Sodium:

623mg

Calcium:

181mg