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Healthy High-Protein Rice Quiche
1 Std.Für 10Nutri-Score B€€
B
1 Std.
1 Std.Healthy High-Protein Rice Quiche
rezept von
Architect of gains
@architect_of_gains
1 Rezept
1 Import
0 Mal gekocht
was Sie brauchen
Zutaten
rice (raw)Getreide150 g
eggsMilchprodukte2 Stücke
mozzarella (grated)Milchprodukte20 g
saltGewürze3 g
black pepper (ground)Gewürze2 g
garlic powderGewürze4 g
thyme (dried)Gewürze2 g
onions (chopped)Obst & Gemüse120 g
olive oilVorräte5 ml
chicken breast (diced)Fleisch350 g
ginger (ground)Gewürze2 g
spinachObst & Gemüse80 g
eggMilchprodukte1 Stück- natural yogurt (unsweetened)Milchprodukte30 g
- light creamMilchprodukte30 ml
- emmental cheese (grated)Milchprodukte30 g
pro Portion
Nährwerte
146kcal
- Kohlenhydrate
- 13 g
- Eiweiß
- 13 g
- Fett
- 5 g
was Sie verwenden
Utensilien
Stielkasserolle
Bratpfanne
Rührschüssel
Auflaufform
Backofen
Schritt für Schritt
Zubereitung
- Schritt 1
Cook the rice
- Rinse the rice and cook it in salted boiling water until tender.
- Drain and let it cool slightly.
- Schritt 2
Make the rice base
- Mix the cooked rice with the eggs, mozzarella, salt, pepper, garlic powder and thyme.
- Press the mixture firmly into a baking dish to form a crust.
- Schritt 3
Cook the onions
- Heat the olive oil in a frying pan and soften the onions with salt and pepper.
- Schritt 4
Cook the chicken
- Add the olive oil and the chicken breast to the pan.
- Season with salt, pepper, ginger and garlic powder and cook through.
- Schritt 5
Wilt the spinach
- Add the spinach to the pan and cook until wilted.
- Schritt 6
Prepare the topping
- Whisk the egg with the yogurt, light cream, salt, garlic powder and thyme.
- Stir in the emmental cheese.
- Schritt 7
Assemble and bake
- Spread the chicken, onion and spinach filling over the rice base.
- Pour the egg and cream mixture on top.
- Bake until set and golden.