Combine broccoli, onions, and mushrooms in greased 10-inch microproof quiche dish or pie plate. Cover and cook on HIGH (maximum power) 5 minutes. Blend eggs and half and half in medium bowl. Add rice, cheeses, salt, and pepper; stir. Pour mixture over vegetables; stir gently. Cook uncovered on MEDIUM (50% power) 9 to 11 minutes, or until quiche is set. Let stand 10 minutes. Garnish with tomato rose. Each serving provides: * 221 calories * 12.6 g. protein * 13.2 g. fat * 12.8 g. carbohydrate * 239 mg. sodium * 171 mg. cholesterol Source: MICROCOOKING WITH RICE Reprinted with permission from The USA Rice Council Electronic format courtesy of Karen Mintzias Posted to MM-Recipes Digest V5 #014 by Jayne Oake
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|Serving Size: 1 Serving (395g)|
|Recipe Makes: 8|
|Calories from Fat: 225 (44%)|
|Amt Per Serving||% DV|
|Total Fat 25g||33 %|
|Saturated Fat 11.6g||58 %|
|Monounsaturated Fat 8.3g|
|Polyunsanturated Fat 2.2g|
|Cholesterol 567.9mg||175 %|
|Sodium 392.2mg||14 %|
|Potassium 356.3mg||9 %|
|Total Carbohydrate 42.5g||13 %|
|Dietary Fiber 2.5g||10 %|
|Sugars, other 40g|
|Protein 28.3g||40 %|
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Calories per serving: 511
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