Plat
Healthy High-Protein Rice Quiche
1 hPour 10Nutri-Score B€€
B
1 h
1 hHealthy High-Protein Rice Quiche
recette de
Architect of gains
@architect_of_gains
1 recette
1 import
0 fois cuisinée
ce qu’il vous faut
Ingrédients
rice (raw)Céréales150 g
eggsProduits laitiers2 morceaux
mozzarella (grated)Produits laitiers20 g
saltÉpices3 g
black pepper (ground)Épices2 g
garlic powderÉpices4 g
thyme (dried)Épices2 g
onions (chopped)Fruits et légumes120 g
olive oilÉpicerie5 ml
chicken breast (diced)Viandes350 g
ginger (ground)Épices2 g
spinachFruits et légumes80 g
eggProduits laitiers1 morceau- natural yogurt (unsweetened)Produits laitiers30 g
- light creamProduits laitiers30 ml
- emmental cheese (grated)Produits laitiers30 g
par portion
Nutrition
146kcal
- Glucides
- 13 g
- Protéines
- 13 g
- Lipides
- 5 g
ce que vous utiliserez
Ustensiles
Casserole
Poêle
Saladier
Plat allant au four
Four
pas à pas
Préparation
- Étape 1
Cook the rice
- Rinse the rice and cook it in salted boiling water until tender.
- Drain and let it cool slightly.
- Étape 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.
- Étape 3
Cook the onions
- Heat the olive oil in a frying pan and soften the onions with salt and pepper.
- Étape 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.
- Étape 5
Wilt the spinach
- Add the spinach to the pan and cook until wilted.
- Étape 6
Prepare the topping
- Whisk the egg with the yogurt, light cream, salt, garlic powder and thyme.
- Stir in the emmental cheese.
- Étape 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.