Hoofdgerecht
Healthy High-Protein Rice Quiche
1 uVoor 10Nutri-Score B€€
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1 u
1 uHealthy High-Protein Rice Quiche
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wat je nodig hebt
Ingrediënten
rice (raw)Granen150 g
eggsZuivel2 stukken
mozzarella (grated)Zuivel20 g
saltKruiden en specerijen3 g
black pepper (ground)Kruiden en specerijen2 g
garlic powderKruiden en specerijen4 g
thyme (dried)Kruiden en specerijen2 g
onions (chopped)Groente en fruit120 g
olive oilVoorraadkast5 ml
chicken breast (diced)Vlees350 g
ginger (ground)Kruiden en specerijen2 g
spinachGroente en fruit80 g
eggZuivel1 stuk- natural yogurt (unsweetened)Zuivel30 g
- light creamZuivel30 ml
- emmental cheese (grated)Zuivel30 g
per portie
Voedingswaarden
146kcal
- Koolhydraten
- 13 g
- Eiwitten
- 13 g
- Vetten
- 5 g
wat je gebruikt
Keukengerei
Steelpan
Koekenpan
Mengkom
Ovenschaal
Oven
stap voor stap
Bereiding
- Stap 1
Cook the rice
- Rinse the rice and cook it in salted boiling water until tender.
- Drain and let it cool slightly.
- Stap 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.
- Stap 3
Cook the onions
- Heat the olive oil in a frying pan and soften the onions with salt and pepper.
- Stap 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.
- Stap 5
Wilt the spinach
- Add the spinach to the pan and cook until wilted.
- Stap 6
Prepare the topping
- Whisk the egg with the yogurt, light cream, salt, garlic powder and thyme.
- Stir in the emmental cheese.
- Stap 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.