Laura's Quiche with Rice crust

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 251.1
  • Total Fat: 9.3 g
  • Cholesterol: 126.3 mg
  • Sodium: 718.0 mg
  • Total Carbs: 21.2 g
  • Dietary Fiber: 1.0 g
  • Protein: 19.6 g

View full nutritional breakdown of Laura's Quiche with Rice crust calories by ingredient
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Number of Servings: 4


    1.5 cups cooked white rice
    1 teaspoon garlic powder optional
    1 teaspoon onion powder optional
    1/2 teaspoon salt
    1 large egg, lightly beaten
    cooking spray
    1 ounce cheddar cheese, about 1/4 cup shredded
    1/2 cup onion (i use sweet onions, diced)
    1/2 cup celery, diced optional
    1/2 cup red bell pepper, diced
    Spinach chopped (to taste)
    1 teaspoon garlic, minced optional
    5 slices deli ham (40 cal for 2 slices) or andouille sausages (about 2/3 cup) or 3 ounces kielbasa
    3 eggs or 3/4 cup egg substitute
    1/4 cup plain fat-free yogurt
    1/4 teaspoon salt
    1/4 teaspoon hot pepper sauce (such as tobasco or wing-it, to taste)
    2 large egg whites, lightly beaten
    1 ounce cheddar cheese, about 1/4 cup shredded


Nutritional information based on ham.


Preheat oven to 375.
Prechop onion, celery, red pepper, ham(or kielbasa).
To prepare crust, combine first 5 ingredients in a bowl and mix well. Spread mixture into bottom and up sides of a 9-inch casserole pan coated with cooking spray. Sprinkle crust evenly with 1/4 cup cheese.
To prepare filling, heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and next 4 ingredients, saute 5 minutes. Spoon into prepared crust.
In a separate bowl combine egg and next 3 ingredients, stir with a whisk until well blended. Beat whites well separately, add to egg mixture. Pour egg mixture over veggie and sausage mixture in rice crust. Sprinkle with 1/4 cup cheese.
Bake at 375 for 30 minutes or until center is set. Let stand 5 minutes before serving.

Serving Size: 4 4x4 inch pieces

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