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Bored of your current menu? Check out these great bodybuilding recipes! Taste tested and bodybuilder approved.
Vegetable Quiche
Makes: 6 servings
Ingredients:
- 1 3/4 cups cooked rice (white or brown)
- 2 tablespoons fat-free egg substitute or 2 egg whites
- 1 cup broccoli, chopped
- 3/4 cup corn
- 1/2 cup carrots, chopped
- 3 whole mushrooms, sliced
- 1/3 cup onion, chopped
- 2 tablespoons cilantro, chopped
- 1 1/2 tablespoons flour
- 1 cup non/lowfat grated cheese
- 1 cup nonfat evaporated milk
- 1 cup fat-free egg substitute or 8 egg whites
- 2 tablespoons grated non/lowfat Parmesan cheese
Directions:
- To make the crust, combine rice and egg whites, and stir
well. Coat pie pan with nonstick cooking spray (nonfat), and pat the crust
mixture over bottom and sides of pan.
- Combine the remaining ingredients, stir well, and pour into
crust.
- Bake at 375 degrees F for 45-50 minutes. Remove dish from
oven, and let sit for 5-10 minutes.
Nutritional Information:
- Serving size: 1 slice (1/6 of quiche)
- Calories: 230
- Fat: 1.5 g
- Cholesterol: 10 mg
- Protein: 25 g
- Fiber: 3.5 g
- Sodium: 350 mg
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