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 #015 by "John Weber"
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|Serving Size: 1 Serving (395g)|
|Recipe Makes: 8 Servings|
|Calories from Fat: 189 (41%)|
|Amt Per Serving||% DV|
|Total Fat 21g||28 %|
|Saturated Fat 9.1g||46 %|
|Monounsaturated Fat 7.2g|
|Polyunsanturated Fat 2.1g|
|Cholesterol 554.8mg||171 %|
|Sodium 364.9mg||13 %|
|Potassium 339.3mg||9 %|
|Total Carbohydrate 41.7g||12 %|
|Dietary Fiber 2.6g||10 %|
|Sugars, other 39.2g|
|Protein 24.6g||35 %|
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Calories per serving: 457
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