Microwave Veggie Quiche With Brown Rice Crust Recipes

MICROWAVE VEGGIE QUICHE WITH BROWN RICE CRUST

Microwave Veggie Quiche With Brown Rice Crust image

I love this healthy alternative to the traditional quiche. The brown rice crust is surprisingly good. You can substitute whatever fresh veggies you have on hand. I love to add a little cheese.

Provided by tbean1

Categories Lunch/Snacks

Time 35m

Yield 1 9" quiche, 4-6 serving(s)

Number Of Ingredients 13

Ingredients

2 cups cooked brown rice
1 egg white
1 tablespoon fresh parsley, chopped
1/4 teaspoon garlic powder
1/4 teaspoon season salt
1 cup thin sliced red onion
1 cup asparagus spear
1/2 cup carrot
1 teaspoon margarine
2 teaspoons flour
1/3 cup milk
10 ounces egg substitute
1/4 teaspoon dry mixed Italian herbs

Steps:

Combine crust ingredients. Mix well. Press over sides and bottom of a 9" pie pan. Microwave on high till crust is set, about 2 minutes.
In a 2-quart casserole dish, combine veggies and margarine. Microwave on high for 4-5 minutes or till veggies are tender-crisp.
In a small bowl mix all other ingredients. Add this to the veggie mixture. Return to microwave and heat on medium for 4-6 minutes. Stir often, remove when mix starts to set around the edges of the bowl.
Pour mix into crust. Microwave on medium heat until set in the center, about 10-12 minutes. Let sit 5 minutes before serving.

Nutrition Facts : Calories 232.9, Fat 5.1, SaturatedFat 1.3, Cholesterol 3.6, Sodium 179.7, Carbohydrate 32.8, Fiber 3.7, Sugar 3.5, Protein 14.2

LOW FAT QUICHE WITH RICE CRUST

Low Fat Quiche With Rice Crust image

I'm not sure where I got this recipe, but it makes a nice, much lighter than normal, quiche. I like it made with broccoli and mushrooms, and served with fresh tomato slices. I do steam the broccoli a bit before hand if it is frozen.

Provided by Aimee88

Categories Lunch/Snacks

Time 1h10m

Yield 8 slices, 8 serving(s)

Number Of Ingredients 8

Ingredients

1 1/2 cups cooked brown rice
1 egg white, slightly beaten
2 eggs
5 egg whites
8 ounces cooked chicken breasts, diced
2 cups vegetables, chopped small (ie, onion, pepper, broccoli)
1 1/2 cups skim milk
100 g goat cheese

Steps:

Preheat the oven to 350°F/180°C.
Mix the rice and slightly beaten egg white to make the crust. Spread in a large pie pan, or small rectangular pan. Bake for 5 minutes.
Beat the eggs and remaining 5 egg whites. Add the remaining ingredients and mix.
Pour onto the crust and bake for 40-50 minutes, until set.

Nutrition Facts : Calories 192.5, Fat 7.6, SaturatedFat 3.7, Cholesterol 87.5, Sodium 170.7, Carbohydrate 11.8, Fiber 0.7, Sugar 0.6, Protein 18.1

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