Zucchini Quiche with Rice Crust
Prep: 15 mins
Cook: 45 mins
4 serves Serves: 4
5
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A creative way to use up leftover rice that will be perfect for a picnic treat!
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Ingredients

  • olive or canola oil spray
  • 3 cups cooked rice (from 1 cup uncooked rice)
  • 5 eggs
  • 1 zucchini, sliced into 0.5 cm rounds
  • 2 tbs wholegrain mustard
  • 2 tomatoes, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup mint leaves, chopped
  • 1 cup reduced-fat milk
  • pepper
  • 1/2 cup low-fat cheese, grated
  • garden salad, to serve

Method

  1. Preheat the oven to 200°C (180°C fan forced). Lightly spray a 22 cm oven dish with oil spray.
  2. Mix rice with one egg and press firmly into the base and sides of the dish. Bake for 10-15 min until base is crusty and has started to go golden.
  3. Place zucchini in a microwave proof dish and cover with cling wrap or a lid. Microwave for 5 minutes on HIGH or until zucchini has softened and released some of its liquid. Drain and dab away any excess moisture with a paper towel.
  4. Spread mustard over the rice base. Lay out the zucchini slices on the rice base and sprinkle with the tomato, onion and mint.
  5. Whisk the remaining 4 eggs with the milk and pepper and pour over the base. Sprinkle with cheese.
  6. Bake for 30-40 minutes until the quiche is firm and the cheese is golden brown.
  7. Serve hot or cold with a garden salad

Healthy tip!

Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.

More tips

Nutrition Information

per serving per 100g
Energy 1663 kJ 264 kJ
Protein 21.8 g 3.5 g
Fat, total 9.7 g 1.6 g
— saturated 3.9 g 0.6 g
Carbohydrate 51.2 g 8.1 g
— sugars 13.3 g 2.1 g
Sodium 268.2 mg 42.7 mg
Fibre 7.2 g 1.2 g

Member comments & rating

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Comments (5)

  • Avatar

    It tasted OK, but the egg leaked out, even though I compressed the rice. I found the rice crust texture a bit weird; soft and crusty. Probably stick with frittata next time.
    Julie Pearse
    Posted on: 15 Oct 15

  • Avatar

    This is a great recipe, although I don't recommend making it in a springform pan... the egg leaks!
    Kat C
    Posted on: 17 Sep 14

  • Avatar

    Made this for a dinner party - and everyone loved the fresh flavours. Rice crust was a nice change!
    Mias Mum
    Posted on: 19 Feb 14

  • LiveLighter

    Hi Tanya, thanks for using our new comments function! Please see step 4- Spread mustard over the rice base. Lay out the zucchini slices on the rice base and sprinkle with the tomato, onion and mint. I hope you enjoyed your quiche! -AF
    LiveLighter
    Posted on: 15 Jan 14

  • Avatar

    Several of the ingredients listed aren't used in the recipe - I assume that you add the tomato, mint and red onion after layering in the the zuchinni?
    Tanya de Bijl
    Posted on: 03 Jan 14

Rating (1 ratings)

5




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