Rice & Turkey Quiche
Yield
4 servingsPrep
40 minCook
20 minReady
60 minLow Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 3 | cups |
rice
cooked, cooled |
|
| 1 ½ | cups |
turkey breast
cooked, chopped |
*
|
| 1 | medium |
tomatoes
seeded and chopped |
|
| ¼ | cup |
scallions, spring or green onions
sliced |
|
| ¼ | cup |
green bell peppers
chopped |
|
| 1 | teaspoon |
basil
dried |
*
|
| ½ | teaspoon |
seasoned salt
|
|
| ⅛ | teaspoon |
cayenne pepper
|
|
| ½ | cup |
milk, skim
|
|
| ¾ | cup |
liquid egg substitute
|
|
| 1 | cup |
cheddar cheese, reduced-fat
shredded |
* |
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 7.1E+2 | ml |
rice
cooked, cooled |
|
| 355 | ml |
turkey breast
cooked, chopped |
*
|
| 1 | medium |
tomatoes
seeded and chopped |
|
| 59 | ml |
scallions, spring or green onions
sliced |
|
| 59 | ml |
green bell peppers
chopped |
|
| 5 | ml |
basil
dried |
*
|
| 2.5 | ml |
seasoned salt
|
|
| 0.6 | ml |
cayenne pepper
|
|
| 118 | ml |
milk, skim
|
|
| 177 | ml |
liquid egg substitute
|
|
| 237 | 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.
