Healthy Zucchini Quiche With Rice Crust Recipe
Ingredients
- olive or canola oil spray
- 3 cups cooked rice (from 1 cup uncooked rice)
- 5 eggs
- 1 zucchini, sliced into 0.5 cm rounds
- 2 tbs wholegrain mustard
- 2 tomatoes, diced
- 1/2 red onion, finely chopped
- 1/4 cup mint leaves, chopped
- 1 cup reduced-fat milk
- pepper
- 1/2 cup low-fat cheese, grated
- garden salad, to serve
Method
- Preheat the oven to 200°C (180°C fan forced). Lightly spray a 22 cm oven dish with oil spray.
- Mix rice with one egg and press firmly into the base and sides of the dish. Bake for 10-15 min until base is crusty and has started to go golden.
- Place zucchini in a microwave proof dish and cover with cling wrap or a lid. Microwave for 5 minutes on HIGH or until zucchini has softened and released some of its liquid. Drain and dab away any excess moisture with a paper towel.
- Spread mustard over the rice base. Lay out the zucchini slices on the rice base and sprinkle with the tomato, onion and mint.
- Whisk the remaining 4 eggs with the milk and pepper and pour over the base. Sprinkle with cheese.
- Bake for 30-40 minutes until the quiche is firm and the cheese is golden brown.
- Serve hot or cold with a garden salad
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1663 kJ | 264 kJ |
| 397 Cal | 63 Cal | |
| Protein | 21.8 g | 3.5 g |
| Fat, total | 9.7 g | 1.6 g |
| — saturated | 3.9 g | 0.6 g |
| Carbohydrate | 51.2 g | 8.1 g |
| — sugars | 13.3 g | 2.1 g |
| Sodium | 268.2 mg | 42.7 mg |
| Fibre | 7.2 g | 1.2 g |
Member comments & rating
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Comments (5)
-
It tasted OK, but the egg leaked out, even though I compressed the rice. I found the rice crust texture a bit weird; soft and crusty. Probably stick with frittata next time.
Julie Pearse
Posted on: 15 Oct 15 -
This is a great recipe, although I don't recommend making it in a springform pan... the egg leaks!
Anonymous
Posted on: 17 Sep 14 -
Made this for a dinner party - and everyone loved the fresh flavours. Rice crust was a nice change!
Mias Mum
Posted on: 19 Feb 14 -
Hi Tanya, thanks for using our new comments function! Please see step 4- Spread mustard over the rice base. Lay out the zucchini slices on the rice base and sprinkle with the tomato, onion and mint. I hope you enjoyed your quiche! -AF
LiveLighter
Posted on: 15 Jan 14 -
Several of the ingredients listed aren't used in the recipe - I assume that you add the tomato, mint and red onion after layering in the the zuchinni?
Anonymous
Posted on: 03 Jan 14
