Zucchini, Carrot, and Onion Quiche

         This recipe is wonderful to make as an appetizer or for brunch, lunch, or even dinner. It has low fat, low sodium, and no added sugar. Experiment with spices and vegetables to make different flavor variations. The zucchini, carrot, and onion is my favorite, but it’s also good with broccoli, cauliflower, and carrots or yellow squash, leeks, and celery. Add ground turkey or salad shrimp to increase the protein.

½ cup brown rice
1 cup low-fat Swiss cheese, shredded
3 large egg whites
1 medium yellow onion, halved and sliced thin
1 medium carrot, grated
1 medium zucchini, grated
1 cup low-sodium chicken broth1/4 teaspoon dried sage
1 large egg
1 cup fat-free milk
Pepper to taste
Nonstick cooking spray

         1) Cook rice according to package directions for ½ cup dry rice, omitting salt.

         2) Preheat oven to 350*F. Spray 9” pie pan and set aside. In medium bowl mix cooked rice, 2 tablespoons of cheese. And 1 egg white. With moistened hands or waxed paper, press mixture into bottom and up sides of pie plate. Bake uncovered for 5 minutes. Remove from oven and cool upright on wire rack.

         3) In medium sauce pan combine prepared vegetables with chicken broth and sage. Cook uncovered over moderate heat for 15 minutes. Increase heat to high and cook, stirring, until liquid has evaporated; about 5 minutes. Transfer mixture to heatproof bowl and cool to room temperature; about 20 minutes.

         4) Lightly beat remaining egg whites and the large egg. Mix into vegetables along with remaining cheese, the milk, and the pepper. Pour into cooled pie shell and bake uncovered until filling is puffy and set; about 20 minutes. Remove from oven and cool for 15 minutes before serving.

         Serves 10 as an appetizer or 6 as a meal accompanied by salad or desired sides.