I can NOT express just how
wonderful this is………………..
Crust:
1 cup
uncooked orzo pasta
2 egg
whites, slightly beaten
1 teaspoon
dried dill weed
½ teaspoon
dry mustard
Filling:
2 cups
frozen broccoli, cauliflower and carrots
¼ cup
finely chopped shallots
¼ cup
water
1 cup
frozen cholesterol-free egg product, defrosted, or 4 eggs
(I used 1
egg and 5 more egg whites)
1 can (6
oz.) claw crabmeat, rinsed and drained (Sea Fare is the brand
I used)
1/3 cup
shredded reduced-fat Swiss cheese
¼ cup skim
milk
½ teaspoon
salt (I used less)
¼ teaspoon
cayenne
1.
Heat oven
to 350 F. Spray 9-inch deep-dish pie plate with nonstick, fat-free vegetable
cooking spray. Set aside. Prepare orzo as directed on package. Rinse and drain. In medium mixing bowl, combine orzo and remaining crust
ingredients. Using back of spoon, press
crust against bottom and sides of prepared plate. Bake for 20 to 22 minutes, or until crust is set and begins to
brown. Set aside.
2.
Combine
vegetables, shallots and water in 2-quart saucepan. Cover. Cook over medium
heat for 4 to 7 minutes, or until vegetables are hot and shallots are
tender-crisp, stirring occasionally.
Drain.
3.
Stir in
remaining ingredients. Mix well. Pour into prepared crust. Bake for 35 to 38 minutes, or until knife
inserted in center comes out clean. Let
stand for 10 minutes before slicing into wedges.
6 servings
(only 3 servings for Jeff & myself!)
Nutrition
Facts
Serving
Size = 1 wedge (if you are having as your whole meal, have 2!)
Calories/serving
size = 118
Total fat
1 g
Saturated
Fat <1 g
Cholesterol
25 mg
Sodium 378
mg
Total
Carbohydrates 12 g
Dietary
Fiber 2 g
Sugars 3 g
Protein 14
g
Meal
ideas: Serve with a spinach salad for more veggies! If you are only having 1 serving, have ½ portion of protein and ½
portion of a carb along with the quiche.