Broccoli-Rice Quiche
["2 c. water", "2 (10 oz.) pkg. frozen chopped broccoli", "1/2 c. chopped onion", "3 c. cooked long grain rice", "1/2 c. (6 oz.) shredded, reduced fat sharp Cheddar cheese, divided", "1/2 tsp. pepper", "2 (2 1/2 oz.) jars sliced mushrooms, drained", "1 1/2 c. egg substitute, divided", "3/4 tsp. salt, divided", "vegetable cooking spray", "1/2 c. skim milk"]
["Bring water to boil in a saucepan.", "Add broccoli and onion; cover, reduce heat and simmer 8 to 10 minutes.", "Drain well; set aside.", "Combine rice, 1/2 cup cheese, 1/2 cup egg substitute and 1/4 teaspoon salt.", "Press evenly over bottoms and up sides of two 9-inch pie plates coated with cooking spray.", "Combine 1 cup egg substitute, 1/2 teaspoon salt, pepper, milk, mushrooms and broccoli mixture in a bowl; stir well.", "Pour evenly into prepared dishes.", "Bake at 375\u00b0 for 20 minutes.", "Remove from oven and sprinkle remaining 1 cup cheese; bake 10 minutes or until cheese melts.", "Let stand 5 minutes before serving.", "Yield:", "12 servings (145 calories and 19% fat per serving)."]
["water", "broccoli", "onion", "long grain rice", "Cheddar cheese", "pepper", "mushrooms", "egg substitute", "salt", "vegetable cooking spray", "milk"]