Recipe: Nonfat Wild Rice Quiche (using egg whites and zucchini, with wild rice crust)

NONFAT WILD RICE QUICHE

"Quiche, which is traditionally made with eggs, butter, and cheese, can be one of the worst offenders in the high fat category. This variation is made with a rice crust, egg whites, and nonfat cheeses."

7 egg whites, divided use
1 1/2 cups cooked wild rice
2 tablespoons nonfat Parmesan, divided use
FOR THE FILLING:
2 tablespoons low-sodium nonfat chicken broth
2 cups sliced zucchini
1 medium red bell pepper, cored and chopped
2 cloves garlic, minced
1/2 teaspoon dried basil
1/4 teaspoon ground black pepper
3/4 cup shredded nonfat mozzarella
1 cup evaporated skim milk
2 tablespoons all-purpose flour

Preheat oven to 350 degrees F.

TO PREPARE THE CRUST:
Combine 1 egg white, rice, and 1 1/2 tablespoons Parmesan. Mix thoroughly. Form into a crust in a nonstick 9-inch pie pan. Set aside.

TO MAKE THE FILLING:
Heat broth in a saucepan. Add zucchini, red bell pepper, garlic, basil, and black pepper. Saute until zucchini begins to soften, about 3 minutes. Remove from heat and allow to cool slightly.

Stir mozzarella into the zucchini mixture and spread over the crust.

Whisk together the remaining 6 egg whites, evaporated milk, and flour, and remaining 1/2 tablespoon Parmesan; pour over the zucchini mixture.

TO BAKE:
Bake until quiche is done through, about 40 minutes. Remove from oven and allow to stand for 10 minutes before cutting and serving.

Makes 6 servings

Per Serving: Calories 144, Fat: 0 g, Cholesterol: 5 mg, Protein: 16 g, Carbohydrates: 19 g, Dietary Fiber: 1 g, Sodium: 255 mg

Adapted from source: 500 More Fat-Free Recipes by Sarah Schlesinger