Ingredients:
- 1/4 cup canned no-salt-added chicken broth, undiluted
- cherry tomatoes (optional)
- fresh basil sprigs (optional)
Directions:
- Combine rice, 1/2 cup Swiss cheese, egg white, and 1/4 teaspoon salt; stir well. Press mixture evenly into bottom and up sides of a 10-inch deep-dish pieplate coated with cooking spray. Bake at 350° for 10 minutes; set aside.
- Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add broccoli and next 3 ingredients. Cook, stirring constantly, until vegetables are crisp-tender. Drain, if necessary.
- Combine remaining 1/2 cup Swiss cheese, vegetable mixture, crabmeat, and next 6 ingredients in a large bowl. Spoon mixture into prepared crust. Bake at 350° for 40 minutes or until set. Let stand 10 minutes before serving. If desired, garnish with cherry tomatoes and basil sprigs.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 204.06 Kcal (854 kJ) | ||
| Calories from fat | 26.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.97g | 5% | |
|---|---|---|---|
| Cholesterol | 29.03mg | 10% | |
| Sodium | 278.07mg | 12% | |
| Potassium | 213.3mg | 5% | |
| Total Carbs | 27.32g | 9% | |
| Sugars | 3.08g | 12% | |
| Dietary Fiber | 3.06g | 12% | |
| Protein | 16.63g | 33% | |
| Vitamin C | 31.3mg | 52% | |
| Iron | 0.4mg | 2% | |
| Calcium | 130.9mg | 13% | |
| Amount Per 100 g | |||
| Calories | 95.59 Kcal (400 kJ) | ||
| Calories from fat | 12.52 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.39g | 5% | |
|---|---|---|---|
| Cholesterol | 13.6mg | 10% | |
| Sodium | 130.26mg | 12% | |
| Potassium | 99.92mg | 5% | |
| Total Carbs | 12.8g | 9% | |
| Sugars | 1.44g | 12% | |
| Dietary Fiber | 1.43g | 12% | |
| Protein | 7.79g | 33% | |
| Vitamin C | 14.7mg | 52% | |
| Iron | 0.2mg | 2% | |
| Calcium | 61.3mg | 13% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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