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–+ servings

Rice Crust Vegetarian Pie

A very veggie pie.
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Prep Time 20 mins
Cook Time 1 hr
Total Time 1 hr 20 mins
Course Dinner
Cuisine High Calcium, Mediterranean, Vegetarians
Servings 4 People

Ingredients
  

  • 150 g Sunlong Long Graine Rice
  • 2 cups Hot Water
  • 1 Tbsp Fresh Parsley Chopped
  • 1 Pinch Pepper to taste
  • 1/2 cup Zucchini Thickly sliced
  • 1/2 cup Pumpkin Diced
  • 1/2 cup Broccoli Florets
  • 1/2 cup Red Capsicum Chopped
  • 20 g Plain Flour
  • 1 cup Skim Milk
  • 60 g Reduced Fat Cheese Grated
  • 3 pcs Eggs

Instructions
 

  • Preheat oven to 180°C.
  • Place Sunlong Long Grain Rice and hot water in a microwave and oven proof 23cm pie plate. Microwave on HIGH power for 15 minutes, stirring occasionally. Allow to stand for 5 minutes.
  • Beat one egg, parsley and pepper into the rice with a fork. Press the rice mixture against the base and sides of pie plate.
  • Arrange the vegetables in the rice case. Cover with plastic wrap and microwave on HIGH power for 5 minutes or until the vegetables are tender.
  • Whisk two eggs into flour, one at a time, until smooth. Mix in skim milk and season to taste. Pour egg mixture into the rice crust and sprinkle with cheese.
  • Bake for 45 minutes or until set. Serve warm or cool.

NUTRITIONAL INFO

Calories :5.5
Kilojoules :41.7
Fat :14.5
Carbohydrate :163
Protein :303
Cholesterol :2.1
Sodium :1.8
Saturated Fat :237
Fiber :5.7
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