Source: dLife

Eggs, artichokes and seasoning in a rice crust.

Servings

2 cup cooked white rice (prepared without added salt or fat)
0.75 cup Cheese, cheddar, sharp, reduced fat, finely shredded
0.75 cup liquid egg substitute
1 tsp dried dill weed
0.25 tsp salt
1 medium garlic cloves , crushed
14 oz Artichokes, hearts, frozen , thawed, quartered
0.75 cup fat free milk
0.25 cup fresh chopped green onion , or sliced
1 tbsp dijon mustard
0.25 tsp white pepper

1 Preheat oven to 350 degrees F.
2 Spray a 9 inch pie plate with nonstick cooking spray.
3 In a bowl, mix the rice, 1/4 cup of the cheese, 1/4 cup of the egg substitute, dill, salt, and garlic and press into the pie plate.
4 Bake for 5 minutes, then add the artichokes on top of the rice crust.
5 Sprinkle the remaining cheese evenly over the artichokes.
6 Mix together the remaining 1/2 cup egg substitute, milk, green onions, mustard, and pepper and pour into pie plate.
7 Bake for 50 minutes or until set. Let cool 5 minutes before cutting into 6 wedges.

This is a well balanced meal, great for lunch or even dinner.