Nutritious Artichoke Quiche

Brown rice, egg substitute and reduced fat cheese keep this dish healthier

Published On: Jul 26 2012 05:59:58 PM EDT

Meijer NuVal™ Trade Up Recipe of the Week

NuVal™  Scores 1 to 100, the higher the number, the better the Nutrition!  Find scores on shelf price tags at Meijer stores.

Artichoke Quiche

Brown rice, egg substitute and reduced fat cheese pump nutrition in this tasty recipe!

Serves 6

Ingredients:

2 cups cooked brown long-grain rice - NuVal-82

3/4 cup (3 ounces) shredded reduced-fat sharp Cheddar Cheese, divided NuVal-23

3/4 cup egg substitute, divided NuVal-59

1 teaspoon dried dill weed

1/2 teaspoon salt

1 small garlic clove, crushed

cooking spray

1 (14-ounce) can quartered artichoke hearts, drained NuVal-24

3/4 cup fat-free milk NuVal-91

1/4 cup sliced green onions NuVal-100

1 tablespoon ground white pepper

Green onion strips (optional)

1/

1

Directions

1.       Preheat oven to 350°.

2.        Combine rice, 1/4 cup cheese, 1/4 cup egg substitute, dill weed, salt, and garlic; press into a 9-inch pie plate coated with cooking spray. Bake at 350° for 5 minutes.

3.         Arrange artichoke quarters on bottom of rice crust; sprinkle evenly with remaining 1/2 cup cheese. Combine remaining 1/2 cup egg substitute, milk, and next 3 ingredients; pour over cheese.

4.        Bake at 350° for 50 minutes or until set. Let stand 5 minutes; cut into wedges. Garnish with green onion strips, if desired.

Nutritional info per serving: Calories 169, Total fat  3.5g, Cholesterol  11 mg, Sodium  490 mg, Carbohydrate  23.1 g, Dietary fiber 0.4g, Protein  10.4 g.

Nutrition Notes:  Using brown rice in place of regular white rice, egg substitute in the place of eggs, and fat-free milk instead of 2% increased NuVal™ nutrition score by 197 points!

Recipe adapted from cookinglight.com