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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (160g) Recipe makes 8 servings The following items or measurements are not included below: vegetables |
||
| Calories 192 | ||
| Calories from Fat 68 | (35%) | |
| Amount Per Serving | %DV | |
| Total Fat 7.6g | 11% | |
| Saturated Fat 3.7g | 18% | |
| Monounsaturated Fat 2.3g | ||
| Polyunsaturated Fat 0.8g | ||
| Trans Fat 0.0g | ||
| Cholesterol 87mg | 29% | |
| Sodium 170mg | 7% | |
| Potassium 259mg | 7% | |
| Total Carbohydrate 11.8g | 3% | |
| Dietary Fiber 0.7g | 2% | |
| Sugars 0.6g | ||
| Protein 18.1g | 36% | |
Low Fat Quiche With Rice Crust
By: Aimee88
Aug 14, 2008
I'm not sure where I got this recipe, but it makes a nice, much lighter than normal, quiche. I like it made with broccoli and mushrooms, and served with fresh tomato slices. I do steam the broccoli a bit before hand if it is frozen.
SERVES 8 , 8 slices
Ingredients
- 1 1/2 cups cooked brown rice
- 1 egg white, slightly beaten
- 2 eggs
- 5 egg whites
- 8 ounces cooked chicken breasts, diced
- 2 cups vegetables, chopped small (ie, onion, pepper, broccoli)
- 1 1/2 cups skim milk
- 100 g goat cheese
Directions
1
Preheat the oven to 350°F/180°C.2
Mix the rice and slightly beaten egg white to make the crust. Spread in a large pie pan, or small rectangular pan. Bake for 5 minutes.3
Beat the eggs and remaining 5 egg whites. Add the remaining ingredients and mix.4
Pour onto the crust and bake for 40-50 minutes, until set.
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- Course > Lunch/Snacks
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Featured Reviews for This Recipe
From: KateL
On Sep 21, 2008
4 Stars, frittata-like taste that benefited from the strong cheese (I used feta) to wake up the taste. I had difficulty getting the rice to make a crust, it took me much longer to complete (that may be due to my oven's calibration), and I was unable to remove a clean piece after letting it cool a bit. The brown rice adds a healthy touch, but for ease of serving, I would rather have a pie crust or lay down a phyllo sheet for the thinnest possible crust. I baked chicken breasts in water with traditional poultry herbs. I bought feta cheese by mistake, but its zing (or from goat cheese) was essential to this recipe. Thanks, Aimee for posting. Made for PAC Fall 2008.
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