Spring Vegetable Quiche Recipe

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Spring Vegetable Quiche
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  1. In a small bowl, whisk 1 egg white. Add rice; stir until blended. Press onto the bottom and up the sides of a 9-in. deep-dish pie plate coated with cooking spray.
  2. In a large bowl, whisk flour and milk until smooth. Whisk in egg and remaining egg whites. Stir in the mozzarella cheese, asparagus, corn, mushrooms, carrot, onion, parsley, basil, salt and oregano. Pour into crust; sprinkle with Parmesan cheese.
  3. Bake at 375° for 45-50 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before cutting. Yield: 6 servings.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 225.44 Kcal (944 kJ)
Calories from fat 46.83 Kcal
% Daily Value*
Total Fat 5.2g 8%
Cholesterol 38.87mg 13%
Sodium 502.5mg 21%
Potassium 237.77mg 5%
Total Carbs 30.18g 10%
Sugars 8.13g 33%
Dietary Fiber 2.47g 10%
Protein 14.09g 28%
Vitamin C 4.3mg 7%
Vitamin A 0.1mg 2%
Iron 1.3mg 7%
Calcium 199.1mg 20%
Amount Per 100 g
Calories 101.78 Kcal (426 kJ)
Calories from fat 21.14 Kcal
% Daily Value*
Total Fat 2.35g 8%
Cholesterol 17.55mg 13%
Sodium 226.86mg 21%
Potassium 107.34mg 5%
Total Carbs 13.62g 10%
Sugars 3.67g 33%
Dietary Fiber 1.12g 10%
Protein 6.36g 28%
Vitamin C 1.9mg 7%
Iron 0.6mg 7%
Calcium 89.9mg 20%

* 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.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.4
  • 6

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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