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Rice & Turkey Quiche

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Submitted by stainman

YIELD

4 servings

PREP

40 min

COOK

20 min

READY

60 min

Ingredients

3 7.1E+2
CUPS ML RICE
cooked, cooled
1 ½ 355
CUPS ML TURKEY BREAST
cooked, chopped *
1 1
MEDIUM MEDIUM TOMATOES
seeded and chopped
¼ 59
¼ 59
CUP ML GREEN BELL PEPPERS
chopped
1 5
TEASPOON ML BASIL
dried *
½ 2.5
TEASPOON ML SEASONED SALT
0.6
TEASPOON ML CAYENNE PEPPER
½ 118
CUP ML MILK, SKIM
¾ 177
1 237
CUP ML CHEDDAR CHEESE, REDUCED-FAT
shredded *

Directions

Preheat the oven to 375℉ (190℃).

In a mixing bowl, combine the rice, turkey, tomato, onion, green pepper, basil, seasoned salt, cayenne, milk, and egg substitute.

Pour into a square baking dish that has been coated with vegetable oil cooking spray.

Top with the cheese.

Bake for 20 minutes, or until a knife inserted halfway between the edge and the center comes out clean.

Let stand 5 minutes before serving.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 264g (9.3 oz)
Amount per Serving
Calories 575 4% from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 505mg 21%
Total Carbohydrate 38g 38%
Dietary Fiber 3g 10%
Sugars g
Protein 38g
Vitamin A 11% Vitamin C 22%
Calcium 11% Iron 14%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber
 
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