Quiche con costra de arroz integral
Olvídese de las cortezas tradicionales y prepare esta suculenta variante integral con brócoli y queso cheddar de gran textura.
Ingredientes
- 2 tazas (400 g) de arroz integral cocido y frío
- 1 clara de huevo
- 1 taza (90 g) de brócoli al vapor
- 3 huevos grandes o sustituto de huevo
- ¾ de taza (180 ml) de leche de soya
- ½ taza (55 g) de queso cheddar rallado
- 1 cucharada de hojas de perejil fresco
- 4½ cucharaditas de albahaca seca
- ¼ de cucharadita de sal (opcional)
- ¼ de cucharadita de cebolla en polvo
Instrucciones
- Precaliente el horno a 350°F (180°C). Rocíe un plato para pay de 9 pulgadas (22.5 cm) con aerosol para cocinar.
- Para preparar la costra de arroz integral, mezcle a mano el arroz con la clara de huevo en un tazón mediano.
- Presione la mezcla contra el plato previamente preparado.
- Hornee durante 10 minutos.
- Precaliente el horno a 400°F (200°C).
- Coloque el brócoli en el centro de la costra de arroz previamente horneada.
- Para preparar el relleno, introduzca los huevos, la leche de soya, el queso, el perejil, la albahaca, la sal y la cebolla en polvo en el vaso de la Vitamix en el orden indicado y cierre bien la tapa.
- Seleccione la velocidad 1.
- Encienda la licuadora e incremente poco a poco la velocidad hasta 10 y luego, hasta nivel Alto.
- Licúe durante 30 segundos.
- Vierta la mezcla sobre el brócoli.
- Hornee durante 40-45 minutos o hasta que la superficie se dore.
Información nutricional
| Tamaño de la porción | 1 rebanada |
| Cantidad por porción | |
| Calorías | 137 |
| Grasas | 5 g |
| Grasas saturadas | 2 g |
| Colesterol | 97 mg |
| Sodio | 178 mg |
| Carbohidratos | 13 g |
| Fibra dietética | 2 g |
| Azúcares | 1 g |
| Proteínas | 8 g |
Quiche with Brown Rice Crust is rated
out of
5 by
4.
Rated 4 out of
5
by
Leelu from
Has good potential
I often find quiche to be very greasy and heavy, but this recipe is light and the filling turned out fluffy just the way I like. The brown rice crust was also different and I like how the sides turned out crunchy. But the seasoning in this recipe didn't give the filling enough taste. I would still use this recipe again, but modify the seasoning to give the filling more flavor. Overall, I do like this recipe and will use it again with some tweaks (maybe add some ham, use more onion powder and add garlic powder, and season the vegetables before steaming)
Date published: 2018-10-18
Rated 5 out of
5
by
Carries_Carats from
Great flavor profile!
I had some leftover brown rice so made a ½ batch in muffin top pans which gave me 4. I reduced the bake time to 10" which was perfect and used the leftover egg mixture to make crustless muffins. I wasn't sure if the recipe REALLY meant 4½t basil so I just used about a tsp of fresh oregano (I read that the oils from fresh herbs are more concentrated due to the Vitamix blades). I did add garlic powder as recommended by another user. I'll definitely make this again! I
Date published: 2020-06-24
Rated 4 out of
5
by
Stu2 from
Variation
Substitute almond milk. Add some ground flax seed to crust mixture for added fiber. Reduced fat cheddar works well. Don’t use any fat free cheese.
Date published: 2020-12-21
Rated 5 out of
5
by
SheilaH from
Great for company
Cooking the rice days ahead if necessary, this goes together quick for sleep over company’s breakfast and boy were they impressed!
Date published: 2019-09-26
