Performance Quiches

Reviews
0% would make this recipe again

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

This recipe is incompatible with your food profile

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 (400 g)

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

Net Carbs

55 g

Protein

35 g

Vitamin A

29 %

Vitamin C

1 %

Calcium

112 %

Iron

328 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Bone-healthy, Bone-healthy
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
Good source of  :
Potassium, Vitamin B1, Vitamin E
Source of  :
Copper, Vitamin K
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 0
Meat and Alternatives 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

Reviews (0 with rating only) 0% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.