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
Nutritional Information
PER SERVING
- Calories.179
- Fat.5 g
- Cholesterol.46 mg
- Carbohydrates.21.2 g
- Dietary Fibre.0.7 g
- Protein.14.2 g
Ingredients
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 |
Directions
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.
Tips
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.
Gluten Free
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 MoreTips: Baking
Brush pastry and bread dough with Egg Creations Fat Free Original before baking to add a glossy colour.