Broccoli Rice Quiche

Broccoli Rice Quiche

Yield: 6 servings

Serving Size: 1 cup cooked

Calories per serving: 439

Fat per serving: 10 g

Ingredients

  • 3 C milk (skim)
  • 6 eggs (large)
  • 1/2 C chopped onion
  • 1/8 tsp black pepper
  • 1 1/2 C shredded mozzarella cheese (low-moisture, part-skim)
  • 1 chopped bell pepper
  • 3 cups broccoli
  • 1 pkg Meal Starter Mix

Instructions

  1. Heat oven to 350°F. Spray a 9x13 pan with nonstick cooking spray. In large saucepan, heat milk until very hot but not boiling.
  2. Meanwhile, in small bowl, beat eggs until well blended. Add onion, cheese and peppers; mix well.
  3. Stir broccoli and casserole mix into hot milk. Slowly add egg mixture, stirring constantly. Pour into sprayed pan.
  4. Bake at 350°F. for 30 to 35 minutes or until knife inserted in center comes out clean. Let stand 5 minutes before serving.

Notes

Saturated Fat: 4 g

Trans Fat: 0 g

Cholesterol: 200 mg

Sodium: 1143 mg

Potassium: 912 mg

Carbohydrates: 57 g

Dietary Fiber: 3 g

Sugars: 12 g

Protein: 30 g

https://illinifightinghunger.org/broccoli-rice-quiche/