Turkey And Rice Quiche Recipe - Cooking Index
3 cups | 480g / 16oz | Cooked rice - cooled to room temp |
1 1/2 cups | 219g / 7.7oz | Chopped cooked turkey |
1 cup | 62g / 2.2oz | Tomato - seeded, finely diced (medium) |
1/4 cup | 15g / 0.5oz | Sliced green onions |
1/4 cup | 36g / 1.3oz | Finely diced green pepper |
1 tablespoon | 15ml | Chopped fresh basil |
(or 1 teaspoon dried basil) | ||
1/2 teaspoon | 2.5ml | Seasoned salt |
1/8 teaspoon | 0.6ml | Ground red pepper - to 1/4 teaspoon |
1/2 cup | 118ml | Skim milk |
3 | Eggs - beaten | |
Vegetable spray | ||
1/2 cup | 73g / 2.6oz | Shredded Cheddar cheese - (2 ounces) |
1/2 cup | 73g / 2.6oz | Shredded mozzarella cheese - (2 ounces) |
Combine rice, turkey, tomato, onions, green pepper, basil, salt, red pepper, milk, and eggs in a 13- by 9- by 2-inch pan coated with cooking spray. Top with cheese. Bake at 375 degrees for 20 minutes or until knife inserted near center comes out clean. To serve, cut quiche into 8 squares; cut each square diagonally into 2 triangles. This recipe serves 8.
Content per Serving:
calories .. 231 protein .. 16.1 g total fat .. 7.4 g
carbohydrates .. 23.9 g dietary fiber .. 0.8 g sodium .. 527 mg
cholesterol .. 111 mg
Source:
LIGHT, LEAN, & LOW-FAT - (cookbooklet by mail) - Send a business-size SASE to - USA Rice Council, P.O. Box 740121, Dept. LL, Austin, TX 77247 - As reprinted in the Jan/Feb, 1992 issue of Cookbook Digest
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