Total Preparation Time: 15 to 30 minutes
Ingredients: Pork
Egg & Cheese
Vegetables
Actual Cooking Time: 45 minutes
Number of Servings: 4
Origin: American
Special Features: Make Ahead
Meal Type: Entree
Ingredients
2 cups Cooked Long Grain White or Brown Rice, Cooled.
1 tsp Garlic Powder
1 tsp Onion Powder
1/2 tsp Salt
1 large egg
Cooking Spary
1/2 cup Reduced Fat Cheddar Cheese
1/2 cup Pre-chopped Onion
1/2 cup Pre-chopped Celery
1/2 cup Pre-chopped red bell pepper
1 teaspoon Minced garlic
2/3 cup Andouille sausage chopped
3/4 cup Eggs
1/4 cup Fat Free Plain Yogurt
1/4 tsp Salt
1/4 tsp Hot Pepper Sauce
2 Large Egg Whites
Preparation
1) Preheat oven to 375
2) Prepare the crust by combining rice, garlic powder, onion powder, 1/2 tsp salt and 1 egg. Spread the mixture into the bottom and up sides of a 9 inch pie plate coated with cooking spray. Sprinkle the crust evenly with 1/4 cup of teh shredded cheddar cheese.
3) Prepare the filling by heating a medium non-stick skillet over medium-high heat. Coat the skillet with cooking spray. Add onion, celery, bell pepper, garlic and sausage. Saute for 5 minutes. Spoon mixture evenly into prepared rice crust. Combine eggs, yogurt, hot sauce, and extra egg whites. Stir with a whisk until blended and pour over the sausage mixture. Sprinkle with the remaining 1/4 cup cheese. Bake at 375 for 30 minutes or until the center is set.
Cook's Notes
Pre-chopping the vegetables makes this recipe quick and easy.
Nutrition Information
Calories: 291
;
Total Fat: 10.3g
;
Saturated Fat: 4.5g
;
Polyunsaturated Fat: 1.6g
;
Carbohydrates: 29.4g
;
Protein: 19.5g
;
Calcium: 181mg
;
Sodium: 623mg
;
Iron: 2.8mg
;
Fiber: 0.9g