Vegetable Quiche

Ingredients

* 1 3/4 cups cooked rice (white or brown)
* 2 tablespoons fat-free egg substitute or 2 egg whites
* 1 cup broccoli, chopped
* 3/4 cup corn
* 1/2 cup carrots, chopped
* 3 whole mushrooms, sliced
* 1/3 cup onion, chopped
* 2 tablespoons cilantro, chopped
* 1 1/2 tablespoons flour
* 1 cup non/lowfat grated cheese
* 1 cup nonfat evaporated milk
* 1 cup fat-free egg substitute or 8 egg whites
* 2 tablespoons grated non/lowfat Parmesan cheese
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