Broccoli And Rice Quiche
A nutritious broccoli and rice quiche with melted cheese and savory mushroom flavor, perfect for brunch, lunch, or a light dinner, appealing to vegetarians and health-conscious eaters.
Ingredients
- 2 cups water ⓘ
- 2 (10 oz.) packages frozen chopped broccoli ⓘ
- 1/2 cup chopped onion ⓘ
- 3 cups cooked long grain rice ⓘ
- 6 oz. shredded reduced-fat sharp Cheddar cheese ⓘ
- 1 1/2 cups frozen egg substitute ⓘ
- Mazola vegetable spray ⓘ
- 1 teaspoon pepper ⓘ
- 1/2 cup skim milk ⓘ
- 2 (2 1/2 oz.) jars sliced mushrooms
Instructions
- Bring water to a boil in a medium saucepan.
- Add broccoli and onion; cover and simmer for 8 to 10 minutes until tender.
- Drain well and set aside.
- Combine rice, 1/2 cup cheese, 1/2 cup egg substitute, and 1/4 teaspoon salt.
- Press the mixture evenly over the bottoms and up the sides of two 9-inch quiche dishes or pie plates coated with spray Mazola.
- In a bowl, combine remaining 1 cup egg substitute, remaining salt, pepper, milk, mushrooms, and broccoli mixture; stir well.
- Pour the mixture into the prepared dishes.
- Bake at 375°F for 20 minutes.
- Remove from oven and sprinkle remaining cheese on top.
- Bake until cheese melts, about 10 minutes.
Tips & Substitutions
To enhance the flavor, consider adding garlic or herbs like thyme to the broccoli mixture. If you want to reduce calories further, substitute the cheese with a dairy-free alternative. For a gluten-free option, ensure the rice is certified gluten-free. If you prefer a creamier texture, you could use a bit of cream cheese in the egg mixture.
Serving Suggestions
This quiche pairs beautifully with a fresh salad or some roasted vegetables for a well-rounded meal. For a heartier brunch, serve it alongside American recipes like Hominy Grits or a fruit salad. It can also be enjoyed warm or at room temperature, making it great for picnics or potlucks.
Storage & Reheating
Store any leftover quiche in an airtight container in the refrigerator for up to 3 days. To reheat, place individual slices in the microwave for about 1 minute or until heated through. Alternatively, reheat in the oven at 350°F for about 10-15 minutes to maintain the crispiness of the crust.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli And Rice Quiche contains roughly 331 calories, with 11g protein, 42g carbohydrates, and 14g fat. It is an excellent source of vitamin C (47% of the Daily Value) and protein (23% of the Daily Value), and a good source of iron and calcium. It also contributes 3g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, you can use fresh broccoli instead of frozen. Just steam it until tender and chop it before adding it to the quiche. Fresh broccoli may provide a slightly different texture and flavor, so adjust cooking times accordingly.
How can I make this quiche vegetarian?
This recipe is already vegetarian, as it contains no meat. To enhance the vegetarian aspect, consider adding more vegetables like bell peppers or spinach. You could also use a vegetarian cheese alternative for a different flavor profile.
Can I freeze the quiche?
Yes, you can freeze the quiche before baking. Wrap it tightly in plastic wrap and then foil to prevent freezer burn. When ready to bake, remove it from the freezer, thaw it in the refrigerator overnight, and then bake according to the recipe instructions.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).