Rice is perfect as a crust for this delicious veggie pie.
Author: Family Health Network
Serves: 4 person(s)
Preparation Time: 20 mins
150 g long grain rice
3 eggs, divided
1 Tbsp chopped fresh parsley
1 pinch black pepper, or to taste
1/2 cup thickly sliced zucchini
1/2 cup diced Kabocha squash (Japanese pumpkin) (or yellow squash)
1/2 cup broccoli florets
1/2 cup chopped red bell pepper
1 1/2 Tbsp all-purpose flour
1 cup skim milk
1/4 cup grated lowfat cheese
Place rice and hot water in a microwave and oven proof 9-inch pie plate. Microwave on HIGH power for 15 minutes, stirring occasionally. Allow to stand for 5 minutes.
Beat one egg, parsley and pepper into the rice with a fork. Press the rice mixture against the base and sides of pie plate. Arrange the vegetables in the rice case. Cover with plastic wrap and microwave on HIGH power for 5 minutes or until the vegetables are tender.
Whisk two eggs into flour, one at a time, until smooth. Mix in skim milk and season to taste. Pour egg mixture into the rice crust and sprinkle with cheese. Bake in preheated oven for 45 minutes or until set. Serve warm or cool.
Copyright © 1996-2018 CalorieKing Wellness Solutions, Inc.