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 Naturegg Omega Plus cracked eggs, 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

  1. 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.

  2. 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

  1. Sprinkle vegetables with ½ cup (125 mL) shredded cheddar cheese before baking.

  2. Instead of salmon or tuna, substitute 1 cup (250 mL) coarsely chopped imitation crabmeat.

Gluten Free

  1. 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.

This recipe was made with:

Naturegg Omega Plus

Lower in cholesterol and fat than regular eggs.

Learn More

Tips: Whipping

For extra fluffy pancakes, separate eggs and beat whites until they form soft peaks in a separate bowl. Fold whites into the batter and prepare as usual.

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