Directions:
- Coat a large nonstick skillet with nonstick cooking spray, and preheat over medium heat. Add the zucchini, red pepper, garlic, italtian seasoning, and black pepper. cover, and ,stirring occasionally, cook for about 5 minutes, or until vegetables are crisp-tender. Add a little water if the skillet gets too dry. Remove the skillet from the heat, and let the vegetables cool slightly. Drain off any liquid, and set aside.
- To make the crust, place the rice, 2 T parmesan cheese and 1 T egg in a medium-sized bowl, and stir to mix well. Coat a 9 insh deep dish pie pan with nonstick cooking spray, and place the mixture in the pan. Using the back of a spoon, pat the mixture over the bottom and sides of teh pan, forming an even crust.
- Add the mozzarella to the zucchini mixture, and toss to mix well. Spread the mixture evenly over the crust.
- Place the egg substitute, powdered milk, skim milk and flour in a blender, and process until well mixed. Pour the egg mixture over the vegetables, and sprinkle with the remaining parmesan cheese.
- Bake uncovered at 375 for 45 minutes, or until the top is golden brown and a sharp knife inserted in the center of the quiche comes out clean. Allow to cool at room temperature for 10 minutes before cutting into wedges and serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 890.24 Kcal (3727 kJ) | ||
| Calories from fat | 54.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.02g | 9% | |
|---|---|---|---|
| Cholesterol | 31.34mg | 10% | |
| Sodium | 1745.42mg | 73% | |
| Potassium | 3529.49mg | 75% | |
| Total Carbs | 116.48g | 39% | |
| Sugars | 23.38g | 94% | |
| Dietary Fiber | 14.44g | 58% | |
| Protein | 95.95g | 192% | |
| Vitamin C | 228.8mg | 381% | |
| Vitamin A | 1.6mg | 52% | |
| Iron | 36.7mg | 204% | |
| Calcium | 2037mg | 204% | |
| Amount Per 100 g | |||
| Calories | 58.59 Kcal (245 kJ) | ||
| Calories from fat | 3.56 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.4g | 9% | |
|---|---|---|---|
| Cholesterol | 2.06mg | 10% | |
| Sodium | 114.88mg | 73% | |
| Potassium | 232.3mg | 75% | |
| Total Carbs | 7.67g | 39% | |
| Sugars | 1.54g | 94% | |
| Dietary Fiber | 0.95g | 58% | |
| Protein | 6.31g | 192% | |
| Vitamin C | 15.1mg | 381% | |
| Vitamin A | 0.1mg | 52% | |
| Iron | 2.4mg | 204% | |
| Calcium | 134.1mg | 204% | |
* 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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