BROWN RICE CRUST QUICHE

Brown rice crust quiche is a fantastic alternative to the pastry version. I have always loved eating quiche but when I started to train I became more aware about different food groups.  Above all, it is important to understand what goes into different recipes and also the way they make you feel.

For instance, I try to avoid eating foods like bread, pasta and pastry because they make me feel sluggish and I have difficulties digesting them.  It is good to look for substitutes healthy alternatives that make you feel like you are eating what you love but are also getting a good nutritious kick out of it too.   

Since I miss eating quiche I thought it would be a nice idea to make one with a brown rice crust instead of using the pastry.

INGREDIENTS – Serves 4

Total Time: 40 Min

Prep Time: 20 Min

Cooking Time: 20 Min

For the brown rice crust


  • 270g brown rice crust
  • 1 egg white

For the filling

  • 3 large eggs
  • ½ cup red peppers
  • 50g Cheddar cheese, grated
  • ½ cup broccoli
  • ½ cup spinach 
  • 2 tablespoons rice vinegar
  • 175ml semi skimmed milk
  • Herbs of your choice. e.g. basil, 
parsley
  • Salt and pepper to taste

DIRECTIONS

  1. Preheat the oven to 180 °C/350 °F/gas mark 4.
  2. To make the crust, mix the ingredients thoroughly, then press together with the back of spoon to make compact in quiche dish. I used a standard quiche dish which is 9 inches in diameter and 1 – 1¼ inches deep. Place in the preheated oven and bake for 10 minutes. Remove from the oven and turn up to 200 °C/400 °F/gas mark 6.
  3. Place your chosen vegetables in the base of the cooked brown rice crust.
  4. Mix the remainding ingredients with an imersion blender for 30 seconds or mix thoroughly then pour over the vegetables and bake for 40 minutes.
  5. Serve with fresh spinach salad.

Nutritional Information per serving


Calories: 439 | Fat: 10.2g| Carbohydrate: 52.8g | Protein 15.4g If you like this post then please check out – Homemade whole wheat tortilla wraps

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