Performance Quiches

4 Reviews
50% 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 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 (400 g)

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

Net Carbs

60 g

Protein

35 g

Vitamin A

48 %

Vitamin C

4 %

Calcium

60 %

Iron

20 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Free  :
Added Sugar
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
Good source of  :
Iron
Source of  :
Copper, Fibre, Vitamin E, Vitamin K
Low  :
Sodium
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

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

4 Reviews (3 with rating only) 50% would make this recipe again

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

Top Reviews

View All Reviews
Absotively
february 01, 2018

I found it very difficult to get the milk powder dissolved, and my quiches ended up with bits that just tasted like milk powder, which I didn't enjoy. Also, the three serving recipe filled twelve muffin cups with a little rice left over, contrary to what the recipe said. And the listed preparation/cooking time is flat out impossible, since the rice needs to cook for at least 30 minutes first, then the assembled quiches need to cook for 25-30 minutes. I found the brown rice actually took more than 30 minutes to cook, which wasn't exactly surprising but it did further increase the time for this recipe.

Useful 0

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.