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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 1 |
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from the Best-Kept Secrets of Healthy cooking by Sandra Woodruff, RD Ingredients:
2 c zucchini, sliced 1/4 inch thick |
1/3 c red bell pepper, chopped |
1 t garlic, crushed |
1 t dried italian seasoning |
1/8 t ground black pepper |
1 c mozzarella cheese, shredded |
1 c fat free egg substitute |
1/3 c nonfat powdered milk |
7/8 c skim milk |
2 t flour |
1 t nonfat parmesan cheese |
1 1/2 c cooked brown rice |
2 t grated parmesan cheese |
1 t fat free egg substitute |
Directions:
1. 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.
2. 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.
3. Add the mozzarella to the zucchini mixture, and toss to mix well. Spread the mixture evenly over the crust.
4. 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.
5. 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.
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