Appetizers >
| | Shrimp & Mushroom Quiche Squares
1 cup of sliced fresh mushrooms
2 tablespoons of dry white wine
6 ounces (1 bout 1 cup) of frozen cooked whole salad shrimp, thawed or 6 ounces of diced cooked shrimp
1 cup of dry curd or nonfat cottage cheese
3/4 cup of shredded nonfat or reduced fat mozzarella cheese
1/2 cup of thinly sliced scallions
1 cup of fat free egg substitute
1 teaspoon of crushed fresh garlic
1/4 teaspoon of ground black pepper
2 tablespoons of grated nonfat or reduced fat Parmesan cheese
Crust
1 1/2 cups of cooked brown rice
1 egg white
To make the crust, combine the crust ingredients in a small bowl, and stir until well mixed. Coat an 8x 12 inch pan with nonstick cooking spray, and pat the mixture into an even layer on the bottom of the pan. Set aside.
To make he filling, place the mushrooms and wine in a medium sized nonstick skillet, and saute over high heat until the mushrooms are tender and all of the liquid has evaporated. Remove the skillet from the heat, and add the rmeaining filling ingredients except for the Parmesan cheese. Stir to mix well.
Pour the filling over the rice crust, spreading evenly. Sprinkle with the Parmesan and bake at 375ºF. for 40 to 45 minutes, or until the filling is set and the top is touched with brown. A sharp knife inserted in the center should come out clean.
Cool the quiche in the pan for 10 minutes. Cut into squares, transfer to a serving platter, and serve hot.
Nutritional Facts per appetizer
Calories: 20
Cholesterol: 6mg
fat: 0.1g
Fiber: 0.1g
Protein:3.8g
Sodium:75mg |
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