Low Cal Quiche

Thanks to Minette Greenman, who will always be loved as a beloved grandmother!

Crust:
2 cups cooked brown rice
½ cup calorie-reduced mayonnaise
2 tablespoons finely chopped onion
1 cup grated low-fat Cheddar cheese

Filling:
1 can (6½ ounces) water-packed tuna
1 can (6 to 8oz) water chestnuts, drained and finely chopped
¾ cup finely chopped broccoli
½ cup non-fat (skim) milk
1 egg, at room temperature
1 egg white, at room temperature
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Directions: Heat oven to 350F. Combine all crust ingredients, mix well and press into a 9-inch quiche dish or pie plate. Drain the tuna, reserving the liquid, and spread the drained tuna evenly over the bottom of the crust. Spread the water chestnuts over the tuna and then spread the broccoli over the top. Combine the reserved liquid from the tuna, milk, egg and egg white, salt and pepper and mix well. Pour the liquid over the tuna and vegetables in the crust. Bake 40 minutes. Allow to stand at room temperature 10 minutes before cutting into 6 pie-shaped wedges to serve.