1 1/2 cups cooked brown rice
1 1/2 medium zucchini, shredded and drained
2 Tbs canned chopped green chiles
1 cup shredded reduced-fat sharp cheddar cheese
1 cup skim milk
2 eggs
3 egg whites
1/4 tsp freshly-ground black pepper


Preheat the oven to 375 degrees. Spray a 9-inch pie plate with nonstick cooking spray.
With moistened hands, press the rice evenly onto the bottom and up the sides of the pie plate. Top evenly with the zucchini and chiles.
In a medium bowl, combine 1/2 cup of the cheese, the milk, eggs, egg whites and pepper. Pour over the zucchini mixture; sprinkle evenly with the remaining 1/2 cup of the cheese.
Bake until the top is golden and a knife inserted in the center comes out clean, about 45 minutes. Let stand 5 minutes before serving.