Zucchini Quiche with Rice Crust
Prep: 15 mins
Cook: 45 mins
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!

Choose plain water or soda water in place of a sugary drink.

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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