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.

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Ingredients

vegetable oil spray, for the muffin tin
1 cup brown rice 6.4 oz
2 cups chicken broth, low-sodium 16.7 fl.oz
2/3 cup soy beverage, unsweetened, fortified 5 fl.oz
3/4 cup soy beverage powder 2.9 oz
2.4 oz vegan cheese, grated 2/3 cup
6 eggs size large
1 clove garlic, finely chopped
2 tsp herbes de Provence 0.1 oz

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

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Reviews (0 with rating only) 0% would make this recipe again
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My Notes

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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

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