Vegetable and Rice Pie

A light, nutritious main dish

Makes: 4 servings

1 cup broccoli, cut into chunks
1 cup cauliflower, cut into chunks
2 egg whites, divided
1 cup cooked brown rice (cooked without added fat and salt)
3 tablespoons green onions, cut into 1” pieces
1 medium tomato, cut into chunks
2 tablespoons chopped green chilies
¼ cup shredded low-fat provolone cheese
½ cup egg substitute
¼ cup evaporated skimmed milk
⅛ teaspoon garlic powder
¼ teaspoon dried dill weed

Preheat oven to 350 degrees. Spray an 8” pie pan with vegetable spray. In a covered glass dish, microwave broccoli and cauliflower 3 minutes. In a small bowl, combine 1 egg white and brown rice; press into prepared pie pan. Arrange broccoli, cauliflower, onions, and tomatoes over rice; spoon green chilies over all, then sprinkle cheese over all. In a small bowl, combine remaining egg white, egg substitute, milk, garlic powder, and dill weed; pour over vegetables. Bake in a 350-degree over for 30 minutes or until filling is set.

Serving suggestion: Serve with soup and/or a fresh fruit cup

Nutrition information per serving: 140 calories; 13g protein; 2g fat; 20g carbohydrates; 3g fiber; 10mg cholesterol; 204mg sodium

Source: Healthy Cooking for Two by Brenda Shriver and Angela Shriver, RD