Performance Quiches

Performance Quiches

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

3 servings
Preparation 20 min
Cooking 30 min

600 calories per serving 


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

Nutrition Facts

per 1 serving (400g)

Amount

% DV*

* DV = Daily Value

Calories

600

Fat

22 g

33 %

Saturated 9 g
+ Trans 0 g

47 %

Cholesterol

480 mg

Sodium

450 mg

19 %

Carbohydrate

64 g

21 %

Fibre

4 g

16 %

Sugars

18 g

Protein

35 g

Vitamin A

50 %

Vitamin C

4 %

Calcium

60 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 2 servings
Milk and Alternatives: serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Eggs | Breakfasts | Halal | High Calcium | High Iron | High Vitamin D | Low Sodium

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