Crabmeat Quiche

• 3 cups cooked brown rice (cooked without salt or fat)
• 1 cup (4 ounces) shredded reduced-fat Swiss cheese, divided
• 1 egg white, lightly beaten
• 1/4 teaspoon salt
• Vegetable cooking spray
• 1 cup chopped fresh broccoli
• 1/2 cup chopped sweet red pepper
• 1/4 cup chopped green onions
• 1/4 cup canned no-salt-added chicken broth, undiluted
• 1/2 pound fresh lump crabmeat, drained
• 1/2 cup skim milk
• 1 tablespoon chopped fresh basil
• 1/4 teaspoon salt
• 1/4 teaspoon dry mustard
• 1/4 teaspoon ground red pepper
• 1 (8-ounce) carton frozen egg substitute, thawed
• Cherry tomatoes (optional)
• Fresh basil sprigs (optional)

1. Combine rice, 1/2 cup Swiss cheese, egg white, and 1/4 teaspoon salt; stir well. Press mixture evenly into bottom and up sides of a 10-inch deep-dish pieplate coated with cooking spray. Bake at 350u0b0 for 10 minutes; set aside.
2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add broccoli and next 3 ingredients. Cook, stirring constantly, until vegetables are crisp-tender. Drain, if necessary.
3. Combine remaining 1/2 cup Swiss cheese, vegetable mixture, crabmeat, and next 6 ingredients in a large bowl. Spoon mixture into prepared crust. Bake at 350u0b0 for 40 minutes or until set. Let stand 10 minutes before serving. If desired, garnish with cherry tomatoes and basil sprigs.

brown rice, swiss cheese, egg, salt, vegetable cooking spray, fresh broccoli, sweet red pepper, green onions, salt, lump crabmeat, milk, fresh basil, salt, dry mustard, ground red pepper, egg substitute, tomatoes, fresh basil sprigs

Taken from www.myrecipes.com/recipe/crabmeat-quiche (may not work)