He-Man Quiche

Real men love deep flavors AND value their health. This recipe combines the two into a smart and hearty morning meal that’s perfect for Father’s Day or any special occasion. HINT: Save time by buying pre-chopped onion, celery and bell pepper, and a jar of minced garlic.


NUTRITIONAL INFORMATION:
PER SERVING

Calories: 291
Total fat: 10.3g 
Saturated fat: 4.5g
Monounsaturated fat: 3.7g
Polyunsaturated fat: 1.6g
Protein: 19.5g
Carbohydrate: 29.4g
Fiber: 0.9g
Cholesterol: 79mg
Iron: 2.8mg
Sodium: 623mg
Calcium: 181mg

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Ingredients

Crust:
2 cups cooked rice, cooled
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon salt
1 large egg
Cooking spray
¼ cup (1 oz.) reduced-fat shredded cheddar cheese 
Filling:
½ cup onion, chopped
½ cup celery, chopped
½ cup red bell pepper, chopped
1 teaspoon minced garlic
3 ounces andouille or other sausage (about 2/3 cup), chopped
¾ cup liquid egg substitute
¼ cup fat-free plain yogurt
¼ teaspoon salt
¼ teaspoon Tabasco, or other hot sauce
2 large egg whites
¼ cup (1 oz.) reduced-fat shredded cheddar cheese

PREPARATION
1. Preheat oven to 375°. Coat a 9-inch pie plate with cooking spray and set aside.
2. Prepare the crust: In a bowl, combine rice, garlic powder, onion powder, ½ teaspoon salt, and 1 egg. Spread  the mixture along the bottom and up the sides of the coated pie plate. Evenly sprinkle ¼ cup of cheese onto the bottom of the crust.
3. Prepare the filling: Heat a medium nonstick skillet over medium-high heat and coat pan with cooking spray. Add onion, celery, bell pepper, garlic and sausage and sauté for 5 minutes. Spoon mixture evenly into prepared crust. 
4. In a large bowl, combine the egg substitute, fat-free yogurt, salt, Tabasco, and egg whites, whisking until well blended. 
5. Pour egg mixture into crust, then sprinkle with remaining ¼ cup of shredded cheese. 
6. Bake at 375° for 30 minutes or until the center is set. Allow to stand for 5 minutes before serving.

Serves 4 (1 wedge per person)










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