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Performance Quiches

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0% would make this recipe again

These rice-crusted mini quiches are the ideal on-the-go breakfast for busy people and athletes.

Preparation : 20 min Cooking : 30 min
600 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal

Ingredients

vegetable oil spray, for the muffin tin
1 cup brown rice 180 g
2 cups chicken broth, low-sodium 500 mL
2/3 cup milk, partly skimmed, 2% 170 mL
3/4 cup evaporated milk powder 80 g
1 cup Cheddar cheese, shredded 70 g
6 eggs size large
1 clove garlic, finely chopped
2 tsp herbes de Provence 2 g

Before you start

This recipe yields 2 mini-quiches per person.

Method

  1. Preheat the oven to 175°C/350°F. Spray a muffin pan with a vegetable oil spray. Cook the rice in the broth, about 30 min.
  2. In a large bowl, whisk the eggs, milk and milk powder using a fork. Stir in cheese, garlic and herbes de Provence, then mix well.
  3. Spoon the cooked rice into the cups of a muffin pan (fill 6 cavities for 3 servings and 12 cavities for 6 servings). Press the rice lightly to the bottom of each cup, so that it forms a crust. Fill the muffin cups with the egg mixture.
  4. Bake in the middle of the oven for about 25-30 min, until a tooth-pick inserted into the center of a muffin comes out clean. Take the pan out of the oven, leave to cool for a few minutes. Serve 2 mini-quiches per person.

Nutrition Facts Table

per 1 Serving (400g)

Amount

% Daily Value

Calories

600

Fat

22 g

33 %

Saturated 9.4 g
+ Trans 0 g

47 %

Cholesterol

480 mg

Sodium

450 mg

19 %

Carbohydrate

64 g

22 %

Fibre

4 g

16 %

Sugars

18 g

Protein

35 g

Vitamin A

48 %

Vitamin C

4 %

Calcium

60 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 2 servings
Milk and Alternatives : 1 ¾ servings
Meat and Alternatives : 1 servings

Claims

This recipe is :
Low  :
Sodium
Source of  :
Copper, Fibre, Vitamin E, Vitamin K
Good source of  :
Iron
Excellent source of  :
Calcium, Folacin, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin D, Zinc
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 0
Milk and Alternatives 1 ½
Meat and Alternatives 2 ½
Fats 1 ½

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This recipe is in the following categories

Eggs | Breakfast | High Vitamin D | High Iron | Halal | High Calcium | Low Sodium