2 cups (500 mL) cooked whole grain brown rice, cooled
1 cup (250 mL) sliced fresh mushrooms
½ cup (125 mL) chopped sundried tomatoes
3 tbsp (45 mL) chopped green onion
2-3 tsp (10 – 15 mL) canola oil
1 cup (250 mL) shredded light Swiss cheese
1 cup (250 mL) diced cooked turkey
1/3 cup (75 mL) low-fat sour cream
¾ cup (175 mL) low-fat milk
¼ tsp (1 mL) salt
1 tsp (5 mL) dried basil
1 tsp (5 mL) dried thyme
¼ tsp (1 mL) paprika
Dash (0.5 mL) of pepper
Dash (0.5 mL) of cayenne pepper
Preheat oven to 375°F (190°C). Stir together rice and one whisked egg. Liberally spray 9-inch (23 cm) pie plate with cooking spray. Press rice mixture into bottom and sides of pie plate. Set aside.
In a small frying pan, sauté mushrooms, sundried tomatoes and green onion with 2-3 tsp (10-15 mL) of canola oil. Set aside. Sprinkle cheese, turkey and sautéed vegetables into rice pie crust. In a medium bowl, beat eggs until just blended, and then mix in sour cream, milk, salt, basil, thyme, paprika, pepper, and cayenne. Pour into pie shell. Bake for 35 to 40 minutes, or until a knife gently inserted near the center comes out clean.
Makes 6 servings.
Fat: 21 g
Sodium: 356.3 mg
Carbohydrate: 24.6 g
Fibre: 2.2 g
Protein: 32.1 g