Plato principal
Healthy High-Protein Rice Quiche
1 hPara 10Nutri-Score B€€
B
1 h
1 hHealthy High-Protein Rice Quiche
receta de
Architect of gains
@architect_of_gains
1 receta
1 importación
0 veces cocinadas
lo que necesita
Ingredientes
rice (raw)Cereales150 g
eggsLácteos2 piezas
mozzarella (grated)Lácteos20 g
saltEspecias3 g
black pepper (ground)Especias2 g
garlic powderEspecias4 g
thyme (dried)Especias2 g
onions (chopped)Frutas y verduras120 g
olive oilDespensa5 ml
chicken breast (diced)Carne350 g
ginger (ground)Especias2 g
spinachFrutas y verduras80 g
eggLácteos1 pieza- natural yogurt (unsweetened)Lácteos30 g
- light creamLácteos30 ml
- emmental cheese (grated)Lácteos30 g
por ración
Nutrición
146kcal
- Carbohidratos
- 13 g
- Proteínas
- 13 g
- Grasas
- 5 g
lo que usará
Utensilios
Cazo
Sartén
Bol
Fuente de horno
Horno
paso a paso
Preparación
- Paso 1
Cook the rice
- Rinse the rice and cook it in salted boiling water until tender.
- Drain and let it cool slightly.
- Paso 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.
- Paso 3
Cook the onions
- Heat the olive oil in a frying pan and soften the onions with salt and pepper.
- Paso 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.
- Paso 5
Wilt the spinach
- Add the spinach to the pan and cook until wilted.
- Paso 6
Prepare the topping
- Whisk the egg with the yogurt, light cream, salt, garlic powder and thyme.
- Stir in the emmental cheese.
- Paso 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.