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Home > Brown rice asparagus quiche
  

Brown rice asparagus quiche

Recipe Information

Servings 6
Preparation Time 1 Hour
Cook Time 1 Hour
Total Time 2 Hours
Difficulty Intermediate
Main Ingredient Brown Rice; Eggs; Tofu; Asparagus
Category Beans & Legumes; Eggs; Rice & Grains; Vegetables
Meal Breakfast; Brunch; Lunch; Dinner
Type Appetizer; Main Dish
Cuisine American; French; Fusion
Cook Method Baking
Diet Heart Healthy; High Protein; Low Calorie; Low Fat; Vegetarian

Ingredients

  • 1/2 cup brown rice, uncooked

  • 1 and 1/4 cups water 

  • 1 teaspoon sesame oil 

  • 1/3 cup Parmesan cheese 

  • 3 ounces Swiss cheese, reduced-fat and shredded

  • 6 eggs (or 1 and 1/4 cup liquid egg substitute)

  • 12 ounces tofu, low-fat

  • 1 tablespoon cornstarch 

  • 1/2 teaspoon salt 

  • 1/8 teaspoon nutmeg, ground

  • 1 pound asparagus 

  • 2 ounces soy deli slices, ham-flavored

  • 2 scallions 

  • Cooking spray 

 

Directions

  • Rinse the brown rice until the water runs clear.

  • In a pot over a medium heat setting, add the sesame oil and brown rice. Cook for 1 minute. Add the water and bring to a boil. The heat may need to be increased slightly.

  • When the water is boiling stir and cover. Reduce heat to a low heat setting and let the rice cook for 45 minutes, stirring occasionally.

  • While waiting for the rice to cook, prepare a steamer with boiling water. Chop the asparagus into 1 inch pieces and steam for 10 minutes or until tender.

  • Chop the scallions and ham-flavored soy deli slices and set aside for later use.

  • When the rice is cooled, preheat the oven to 350�F. Using cooking spray, lightly coat 10-inch deep dish pie pan.

  • Separate 2 egg whites (or 1/4 cup egg substitute) and add the cooked brown rice and parmesan cheese and evenly mix.

  • Spread the mixture in the pie dish to form the crust. Bake the crust for 15 minutes.

  • Using a food processor, blend to uniformity 4 eggs (or 1 cup egg substitute), tofu, cornstarch, salt, and nutmeg.

  • To the crust, add the asparagus, Swiss cheese, ham-flavored soy deli slices, and scallions. Add the egg mixture from food processor, stirring slowly.

  • Bake for 45 minutes, or until the center is firm. Let the quiche cool for 5 minutes then slice to serve.

 

Nutrition (per serving)

  • Calories: 244 cal

  • Total fat: 7g

  • Saturated fat: 3g

  • Cholesterol: 150mg

  • Sodium: 656mg

  • Potassium: 387mg

  • Carbohydrate: 26g

  • Fiber: 4g

  • Protein: 20g