Brown Rice Crust Healthy Quiche
Ingredients
- 6 eggs (4 eggs, 2 egg whites)
- 400g (2 cups) COOKEDÂ brown basmati rice (160g raw)
- 200ml low fat creme fraiche*
- vegetables e.g. 100g broccoli, 200g cherry tomatoes
- 70g smoked salmon/chicken/prawns (optional)**
- 50g grated light cheese*
Instructions
- Pre-heat your oven to 180 degrees C
- To make the quiche crust, mix together the rice and 1 egg until all of the rice is coated. Then press the rice into the base of a quiche dish (lining the base and edges)
- Bake the crust for 10 minutes before removing and turning up the oven heat to 200 degrees C
- Place your chosen vegetables in the base of the cooked brown rice crust, followed by your salmon/chicken/prawns (optional)
- Blend 3 eggs and 2 egg whites along with the creme fraiche (and any herbs/spices that you wish) in a blender before pouring over the vegetables
- Sprinkle with grated reduced fat cheese before baking for 40 minutes
- Enjoy hot or cold (the quiche can be stored in the fridge for later!)
Notes
*The lowest fat/calorie creme fraiche (3%) & cheese (10%) that I could find was Weight Watchers!
**Omit if you are vegetarian
Calorie stats provided are for 1/4 of the quiche (it's huge!)
Nutrition Facts
Amount Per Serving | ||
|---|---|---|
Calories 300 | ||
% Daily Value | ||
Total Fat 10 g | 15% | |
Total Carbohydrates 25 g | 8% | |
Protein 22 g | 44% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Recipe by Nics Nutrition at https://nicsnutrition.com/healthy-quiche-brown-rice-crust/