Brown Rice Quiche

Jan 24, 2012 @ 11:23 AM
Posted by Beth Velatini, Special Contributor

Nutrition

Cal/Serving: 453
Daily Value: 23%
Servings: 2

High-Fiber
Gluten-Free, Wheat-Free

Fat	13g	20%
Saturated	6g	29%
Trans	0g	0%
Carbs	56g	19%
Fiber	5g	22%
Sugars	7g	0%
Protein	27g	54%
Cholesterol	128mg	43%
Sodium	1006mg	42%
Calcium	321mg	32%
Magnesium	139mg	35%
Potassium	850mg	24%
Iron	3mg	15%
Zinc	3mg	22%
Vitamin A	860IU	17%
Vitamin C	23mg	39%
Thiamin (B1)	0mg	31%
Riboflavin (B2)	1mg	42%
Niacin (B3)	4mg	22%
Vitamin B6	1mg	33%
Folic Acid (B9)	60µg	15%
Vitamin B12	1µg	15%
Vitamin D	2µg	0%
Vitamin E	1mg	3%
Vitamin K	8µg	11%
Fatty acids, total monounsaturated	5g	0%
Fatty acids, total polyunsaturated	2g	0%

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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.

INGREDIENTS

2 cups cooked brown rice
1 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

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.