Quiche with Brown Rice Crust

Yield: 8 servings






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1 cup (70 g) broccoli florets, steamed
3 large eggs or 3/4 cup (180 ml) egg substitute
3/4 cup (180 ml) soy milk
1/2 cup (55 g) shredded cheddar cheese
1 tablespoon fresh parsley
1 1/2 tablespoons dried basil
1/4 teaspoon salt
1/4 teaspoon onion powder
 
1. Preheat oven to 400F (200C).
2. Place broccoli in center of prebaked rice crust (see recipe below).
3. Add rest of quiche ingredients into the Vita-Mix container and secure lid.
4. Select Variable 1.
5. Turn machine on and slowly increase speed to Variable 10, then to High.
6. Blend for 30 seconds.
7. Pour mixture over broccoli.
8. Bake 40-45 minutes or until top is brown.
 
Brown Rice Crust
preparation: 45 minutes bake time: 10 minutes yield: 1 quiche crust

2 cups (390 g) brown rice, cooked, cooled
1 egg white

1. Preheat oven to 350F (180C). Spray a 9-inch (22.5 cm) pie pan with cooking spray.
2. Mix rice and egg white in a medium bowl by hand.
3. Press into prepared pan.
4. Bake for 10 minutes.

Health Classification: Diabetic Friendly, Gluten-Free, Vegetarian
 
Meal Type: Breakfast
 

Nutrition Facts
Serving Size 1 slice
Amount Per Serving
Calories 137  
% Daily Value*
Total Fat 5g
Saturated Fat 2g
Cholesterol 97mg
Sodium 178mg
Total Carbohydrate 13g
Dietary Fiber 2g
Sugars 1g  
Protein 8g  
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:
  Calories: 2000 2500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate   300g 375g
Dietary Fiber   25g 30g
Calories per gram:
Fat 9
  • Carbohydrate 4
  • Protein 4