Brown Rice Quiche

Brown Rice Quiche
Beth Velatini

Ingredients

  • 2 cups  cooked brown rice
  • egg, beaten
  • 1/4 cup  Cheddar cheese
  • 1/2 cup  egg whites
  • 1 teaspoon  dry mustard
  • 1 teaspoon  dried rosemary
  • 2 ounces  ham
  • 1/2 cup  skim milk
  • 2 cups  zucchini, chopped or shredded
  •   Salt and pepper, to taste

The brown rice crust is a little healthier than your typical savory, pastry-based quiche crust and gives new life to quiche with an interesting texture. — Will Budiaman

Click here to see Healthiest Breakfast Recipes.

Directions

Preheat the oven to 425 degrees. 

In a bowl, mix the brown rice, egg, and cheese and pour into an 8-by-8-inch baking pan. Transfer to the oven and bake for 10 minutes.

Reduce the temperature to 375 degrees. In a bowl, mix together the remaining ingredients, pour onto the rice crust, and bake until the eggs are set, about 30-35 minutes. Remove from the oven and let cool for 10 minutes before slicing.

Nutrition

Calories per serving:

443 calories

Dietary restrictions:

High Fiber Gluten Free, Wheat Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Oil Added, No Sugar Added

Daily value:

22%

Servings:

2
  • Fat 12g 19%
  • Carbs 56g 19%
  • Saturated 5g 25%
  • Fiber 6g 24%
  • Trans 0g
  • Sugars 7g
  • Monounsaturated 4g
  • Polyunsaturated 2g
  • Protein 26g 53%
  • Cholesterol 125mg 42%
  • Sodium 596mg 25%
  • Calcium 303mg 30%
  • Magnesium 142mg 36%
  • Potassium 839mg 24%
  • Iron 3mg 15%
  • Zinc 3mg 21%
  • Phosphorus 440mg 63%
  • Vitamin A 176µg 20%
  • Vitamin C 24mg 41%
  • Thiamin (B1) 0mg 32%
  • Riboflavin (B2) 1mg 43%
  • Niacin (B3) 4mg 21%
  • Vitamin B6 1mg 34%
  • Folic Acid (B9) 64µg 16%
  • Vitamin B12 1µg 13%
  • Vitamin D 2µg 0%
  • Vitamin E 1mg 3%
  • Vitamin K 8µg 10%
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