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.

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Preparation : 20 min Cooking : 30 min
600 calories/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

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

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

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Reviews

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

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

This recipe is in the following categories

Eggs | Breakfast | High Iron | High Vitamin D

Top Reviews

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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.

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