Dilled Artichoke Quiche {lightened and gluten free}

Image may be NSFW.
Clik here to view.Quiche is never thought of as a “diet” food, but this Dilled Artichoke Quiche has been lightened to make it a tasty addition to any table. It’s packed with flavor from dill weed, scallions, earthy artichokes and a light sprinkling of cheese.

Traditional Quiche Lorraine is loaded with gooey cheese, cream, eggs and bacon, wrapped in a flaky pastry crust. The result is a saturated fat laden dish, though delicious, would make your cardiologist cringe. For this recipe the crust has been created with a baked rice rice shell which adds a heartiness to the dish and adds a nice dose of fiber too. The artichokes reduce the need for so much cream and cheese filling, and the eggs have been reduced to allow for a delicious and light custard.

Image may be NSFW.
Clik here to view.Concerned about eggs?  This recipe contains only 1 egg per serving. The position of The Academy of Nutrition and Dietetics on eggs is that one a day is acceptable in a balanced diet, and it’s a nutritional powerhouse too. A large egg provides 10% of a person’s daily recommended protein, and valuable iron, B vitamins, and minerals, including the folate recommended for pregnant women.

Pair this dish with a dark leafy green salad, such as spinach or kale, for a balance hearty meal.

Image may be NSFW.
Clik here to view.

Dilled Artichoke Quiche

2014-02-06 06:12:11

Serves 4

A lighter version of classic quiche and more nutrition too. By making the crust from brown rice, you cut down on the saturated fats of a traditional crust and get a gluten free shell with added vitamins, minerals and fiber. The cooking time may seem long, but most of it is hands off while the quiche bakes.

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Prep Time

15 min

Cook Time

1 hr

Total Time

1 hr 15 min

Prep Time

15 min

Cook Time

1 hr

Total Time

1 hr 15 min

318 calories

34 g

209 g

13 g

18 g

6 g

276 g

905 g

4 g

0 g

5 g

Nutrition Facts

Serving Size

276g

Servings

4

Amount Per Serving

Calories 318

Calories from Fat 111

% Daily Value *

Total Fat 13g

19%

Saturated Fat 6g

31%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 4g

Cholesterol 209mg

70%

Sodium 905mg

38%

Total Carbohydrates 34g

11%

Dietary Fiber 7g

26%

Sugars 4g

Protein 18g

Vitamin A

13%

Vitamin C

11%

Calcium

27%

Iron

10%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Ingredients

1. 2 cups cooked long-grain rice
2. 3/4 cup (3 ounces) shredded reduced-fat sharp Cheddar cheese, divided
3. 4 large eggs, divided
4. 1 teaspoon dried dillweed
5. 1/2 teaspoon salt
6. 1 small garlic clove, crushed
7. Cooking spray
8. 1 (14-ounce) can quartered artichoke hearts, drained
9. 3/4 cup fat-free milk
10. 1/4 cup sliced green onions
11. 1 tablespoon Dijon mustard
12. 1/4 teaspoon ground white pepper

Instructions

1. Preheat oven to 350°.
2. Combine rice, 1/4 cup cheese, 1 egg, dillweed, salt, and garlic; press into a 9-inch pieplate coated with cooking spray. Bake at 350° for 5 minutes.
3. Arrange artichoke quarters on bottom of rice crust; sprinkle evenly with remaining 1/2 cup cheese. Combine remaining egg, milk, and next 3 ingredients; pour over cheese.
4. Bake at 350° for 50 minutes or until set. Let stand 5 minutes; cut into wedges.

For the salad

1. Combine all ingredients in a jar, seal the jar, and shake vigorously to incorporate the honey.
2. Refrigerate until ready to serve and shake before pouring. Toss with spinach and serve.

Notes

1. The quiche may be made in advance and reheated, covered, for 15 minutes in a 350˚ oven.

By A Healthy Hunger

beta

calories

318

fat

13g

protein

18g

carbs

34g

more

A Healthy Hunger http://ahealthyhunger.com/

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