Broccoli Cheddar Quiche in Brown Rice Crust

Name: Broccoli Cheddar Quiche in Brown Rice Crust Recipe
Prep time: 10 min
Cook time: 50 min
Total time: 60 min
Yield: 4
Ingredients: 2 cups cooked brown rice; 1 egg white slightly beaten; 3/4 cup 1% milk; 3 large eggs; 1/2 cup shredded cheddar cheese; 2 T chopped onion; 1 T chopped basil; 1 t garlic powder; 1 t salt

Minutes to Prepare: 10
Minutes to Cook: 50

Number of Servings: 4

Ingredients

2 cups cooked brown rice1 egg white, slightly beaten3/4 cup 1% milk3 large eggs1/2 cup shredded cheddar cheese2 T chopped onion1 T chopped basil1 t garlic powder1 t salt

Directions

Heat oven to 350-degrees. Spray a 9" pie pan with vegetable spray and set aside. In a small bowl combine the beaten egg white and brown rice. Stir to mix and press into the bottom and sides of the pie pan. Bake for 10 minutes and remove from oven. Increase oven temperature to 400-degrees. In a blender add milk, eggs, cheese, onion and spices. Blend on high for 30 seconds. Spread cooked broccoli evenly over cooked crust. Gently pour blended mixture over broccoli. Bake for 40 minutes or until top is browned. Cut into four generous servings.

Serving Size: Make 4 generous serving

Number of Servings: 4

Recipe submitted by SparkPeople user KUGENIEKS.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 261.3
Total Fat: 10.0 g
Cholesterol: 156.7 mg
Sodium: 773.4 mg
Total Carbs: 29.2 g
Dietary Fiber: 3.2 g
Protein: 14.1 g

More Recipes Like This

TIME30

CALS115

(600 ratings)

100-Calorie Cinnamon Pancakes!

I am known for my pancakes, so trust me on this one!Submitted by: AMROZ123

CALORIES 115.1 FAT 0.4 PROTEIN 9.7 CARBS 18.9 FIBER 3.3

TIME5

CALS128

(550 ratings)

Five-Ingredient Soup

This is the perfect meal for those days when you desperately need to go to the market for fresh ingredients. Five cans, five minutes, and you're ready to eat! Submitted by: KITKATK

CALORIES 128 FAT 0.6 PROTEIN 7.3 CARBS 24.9 FIBER 7.6

TIME30

CALS126

(473 ratings)

Baked Egg Cups

These adorable single-serving ham cups turn any breakfast into a special occasion. Feel free to jazz these up with your preferred seasonings.Submitted by: NANALINDA5355

CALORIES 125.6 FAT 6.9 PROTEIN 14.1 CARBS 0.9 FIBER 0

TIME3

CALS95

(466 ratings)

Single-Serving Chocolate Brownie

Like a ''No Pudge'' fudge brownie in 1 minute. Low-fat, low-cal, plus some fiber! Save this single-serving recipe for when you don't want a whole batch to tempt you!Submitted by: SLOWSET

CALORIES 94.5 FAT 1.1 PROTEIN 2.6 CARBS 22.1 FIBER 2.7

TIME0

CALS307

(766 ratings)

Black Bean Chicken

An easy slow cooker recipe that the family will enjoy!Submitted by: LOSER1231

CALORIES 307.3 FAT 2.9 PROTEIN 30.5 CARBS 40 FIBER 13

Member Reviews