Salmon Broccoli Quiche with Rice Crust
For a fibre boost, use brown rice in this quick, nutritious supper recipe.
- Prep time: 15 min
- Makes: 4-6 servings
- Cook time: 45-50 min
- Fat.5 g
- Cholesterol.46 mg
- Carbohydrates.21.2 g
- Dietary Fibre.0.7 g
- Protein.14.2 g
|1 3/4 cup / 425 ml||packed cooked rice|
|1 cup / 250 g||EGG Creations! Fat Free Original or Naturegg Omega Plus, well shaken|
|3/4 cup / 175 ml||plain low fat yogurt|
|2 tbsp / 30 ml||Dijon mustard|
|1/4 tsp / 1 ml||salt|
|1 can / 213 g||salmon or tuna, drained, broken into chunks|
|1 cup / 250 ml||finely chopped broccoli|
|1/3 cup / 75 ml||finely chopped red onion|
Mix rice with 3 tbsp (45 mL) liquid eggs. Press mixture over sides and bottom of greased* 9” (23 cm) pie plate. Bake at 350° (180°C) 10 minutes.
Whisk remaining liquid eggs with yogurt, mustard and salt. Place salmon in rice crust with broccoli and onion. Pour egg mixture over all. Bake 35-40 minutes or until set.
Sprinkle vegetables with ½ cup (125 mL) shredded cheddar cheese before baking.
Instead of salmon or tuna, substitute 1 cup (250 mL) coarsely chopped imitation crabmeat.
Use a Dijon mustard that does not contain wheat, malt vinegar or beer vinegar; and grease pie plate with vegetable oil or a gluten-free cooking spray. For variations, if using pre-packaged shredded cheddar cheese, make sure it is gluten-free and use real crabmeat instead of imitation crabmeat.
Egg Creations Fat Free Original
The same great taste with none of the fat.Learn More