Quiche with Quinoa/Rice Crust Recipe With Nutrition Data and Calorie Count

Quiche with Quinoa/Rice Crust

A modified version of the classic quiche.

Yields:

8 servings

Prep Time:

55 mins

Cook Time:

10 mins

Meal Type:

Main Dish
Breakfast
Lunch

Rating:

Ingredients

  • 2 cups rice & quinoa blend
  • 1 large egg white
  • 1 cup broccoli, chopped
  • 3 large eggs
  • 3/4 cup unsweetened vanilla almond milk
  • 4 oz medium cheddar cheese
  • 1 tbsp parsley
  • 1 1/2 tbsps ground dried basil
  • 1/4 sea salt
  • 1/4 tsp onion powder
  • 6 oz shrimp
  • 1/2 cup baby spinach

Directions

  • Crust: preheat oven to 350 °F (175 °C). By hand mix quinoa and rice blend with 1 egg white in a medium sized bowl. Press into 9" pie pan sprayed with cooking spray. Bake 10 minutes or until firm.
  • Quiche: preheat oven to 400 °F (205 °C). Place broccoli in center of pre-baked pie crust. Place eggs, milk, cheese, parsley, basil, salt and onion powder into blender. Begin at low speed and increase to high and blend until smooth. Pour liquid mixture over broccoli. Add shrimp. Bake 40-45 minutes or until top is brown.
  • Note: instead of shrimp try turkey bacon, crab meat, fresh spinach, chopped tomatoes or peppers, etc.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 227
% Daily Value*
  • Total Fat
    Amount Per Serving 9.5g
    % Daily Value 12%
    • Saturated Fat
      Amount Per Serving 3.589g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.282g
    • Monounsaturated Fat
      Amount Per Serving 0.721g
  • Cholesterol
    Amount Per Serving 117mg
    % Daily Value 39%
  • Sodium
    Amount Per Serving 262mg
    % Daily Value 11%
  • Total Carbohydrate
    Amount Per Serving 32.79g
    % Daily Value 12%
    • Dietary Fiber
      Amount Per Serving 3.8g
      % Daily Value 14%
    • Total Sugars
      Amount Per Serving 3.42g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 16.11g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 5mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 13mg
    % Daily Value 14%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 3mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 5mg
    % Daily Value 28%
  • Potassium
    Amount Per Serving 116mg
    % Daily Value 2%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 227 KCal
  • Fat 9.5 g
  • Carbs 32.79 g
  • Protein 16.11 g

There are 227 calories in 1 serving of Quiche with Quinoa/Rice Crust.

How long would it take to burn off 227 KCal?

Basketball

23 minutes

Cycling (10 MPH)

31 minutes

Jogging

18 minutes

Running

15 minutes

Swimming (crawl, moderate pace)

22 minutes

Walking

26 minutes

Weight Training

26 minutes

Values estimated based on person weighing 160 lbs.

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