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
580 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Bone-healthy
  • Artery-healthy

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 soy beverage, unsweetened, fortified 170 mL
3/4 cup soy beverage powder 80 g
70 g vegan cheese, grated 2/3 cup
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, soy beverage and soy beverage powder using a fork. Stir in vegan 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

580

Fat

19 g

29 %

Saturated 5.9 g
+ Trans 0 g

30 %

Cholesterol

450 mg

Sodium

390 mg

16 %

Carbohydrate

65 g

22 %

Fibre

10 g

39 %

Sugars

6 g

Protein

35 g

Vitamin A

29 %

Vitamin C

1 %

Calcium

112 %

Iron

328 %

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 ¼ servings
Meat and Alternatives : 1 servings

Claims

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

DIABETES Exchange

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

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Reviews (0 with rating only ) 0% would make this recipe again
Recipe tailored to the needs of sports enthusiasts and active families