Source: dLife

Ham and asparagus quiche with a Parmesan cheese and rice crust.

Servings

1.5 cup cooked long grain brown rice
2 tbsp grated parmesan cheese, low sodium
1 tbsp liquid egg substitute (fat-free)
1 canola cooking spray
1.25 cup nonfat shredded mozzarella
6 oz Lunchmeat, ham, extra lean, 5% fat, sliced , diced
0.75 cup fresh asparagus , cut 3/4-inch pieces
1 pinch ground nutmeg
1 cup liquid egg substitute (fat-free)
1 cup Milk, evaporated, low fat
1 roma tomatoes , thinly sliced
2 tbsp grated parmesan cheese, low sodium

1 Preheat the oven to 350 degrees F.
2 Make the crust by combining the rice, Parmesan cheese, and 1 tablespoon egg substitute in a medium bowl. Stir to mix well.
3 Coat a 9-inch deep-dish pie pan with cooking spray. Form the crust by patting the mixture evenly over the bottom and sides of the pan. Set aside.
4 Make the filling by combining the cheese, ham, asparagus, and nutmeg in a medium bowl. Toss to mix well. Mix in 1 cup egg substitute and evaporated milk. Pour the mixture into the rice crust.
5 Arrange the tomato slice on top of the quiche and sprinkle with Parmesan cheese.
6 Bake for about 45 minutes until a knife inserted into the center of the quiche comes out clean and the top is browned.
7 Let the dish sit for 15 minutes. Cut into wedges and serve.

Substitute cooked crabmeat for the ham to add some variety.