Cajun Quiche in a Rice Crust

Gluten Free
Health score
10%
Cajun Quiche in a Rice Crust
45 min.
4
320kcal

Suggestions


Are you ready to elevate your brunch game with a delightful dish that's both gluten-free and bursting with flavor? Look no further than this Cajun Quiche in a Rice Crust! This innovative recipe offers a delicious twist on traditional quiche by using a crispy rice crust that’s not only gluten-free but also complements the spicy and savory filling perfectly.

Imagine sinking your fork into a quiche that's packed with hearty andouille sausage or kielbasa, colorful bell peppers, and a medley of aromatic vegetables. Each bite is a harmonious blend of protein and rich flavors, making it an excellent choice for breakfast, brunch, or even lunch. With only 320 calories per serving, this dish fits beautifully into various dietary plans while still satisfying your taste buds.

This recipe is not only quick to prepare—coming together in just 45 minutes—but also serves four, making it ideal for sharing with family and friends. It’s perfect for gathering around the table on a lazy Sunday morning or for those busy weekdays when you need something delicious yet easy. The combination of cheese, eggs, and spices creates a comforting and robust flavor that will leave everyone craving more. So grab your frying pan and oven, and let’s whip up this Cajun delight that promises to impress!

Ingredients

  • 0.7 cup andouille sausage chopped
  • 0.5 cup bell pepper red
  • teaspoon bottled garlic minced
  • 0.5 cup celery 
  • cups rice long-grain white cooled cooked
  • large eggs 
  • 0.8 cup egg substitute 
  • large egg whites 
  • 0.3 cup yogurt plain fat-free
  • teaspoon garlic powder 
  • ounce cheddar cheese shredded reduced-fat
  • 0.5 cup onion 
  • teaspoon onion powder 
  • 0.3 teaspoon hot sauce hot (such as Tabasco)
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • oven
  • whisk

Directions

  1. Preheat oven to 37
  2. To prepare crust, combine rice, garlic powder, onion powder, 1/2 teaspoon salt, and 1 egg.
  3. Spread mixture into the bottom and up sides of a 9-inch pie plate coated with cooking spray.
  4. Sprinkle bottom of crust evenly with 1/4 cup shredded cheddar cheese.
  5. To prepare filling, heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray.
  6. Add onion and the next 4 ingredients (through sausage); saut 5 minutes. Spoon mixture evenly into prepared rice crust.
  7. Combine the egg substitute, fat-free yogurt, salt, hot pepper sauce, and egg whites; stir with a whisk until well blended.
  8. Pour egg substitute mixture over sausage mixture.
  9. Sprinkle with 1/4 cup shredded cheddar cheese.
  10. Bake at 375 for 30 minutes or until the center is set.
  11. Let stand 5 minutes before serving.

Nutrition Facts

Calories320kcal
Protein26%
Fat36.27%
Carbs37.73%

Properties

Glycemic Index
58.75
Glycemic Load
24.75
Inflammation Score
-7
Nutrition Score
16.207825992418%

Flavonoids

Apigenin
0.36mg
Luteolin
0.25mg
Isorhamnetin
1mg
Kaempferol
0.16mg
Myricetin
0.03mg
Quercetin
4.17mg

Nutrients percent of daily need

Calories:320.43kcal
16.02%
Fat:12.8g
19.7%
Saturated Fat:4.29g
26.8%
Carbohydrates:29.96g
9.99%
Net Carbohydrates:28.54g
10.38%
Sugar:4.61g
5.12%
Cholesterol:82.21mg
27.4%
Sodium:966.92mg
42.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.65g
41.29%
Selenium:41.99µg
59.98%
Vitamin C:26.78mg
32.46%
Vitamin B2:0.47mg
27.41%
Manganese:0.48mg
23.99%
Phosphorus:231.02mg
23.1%
Vitamin B6:0.36mg
18.15%
Vitamin B5:1.81mg
18.06%
Vitamin A:841.41IU
16.83%
Zinc:2.39mg
15.96%
Vitamin B3:3.1mg
15.52%
Vitamin B1:0.21mg
14.31%
Potassium:466.88mg
13.34%
Vitamin B12:0.79µg
13.23%
Calcium:128.36mg
12.84%
Iron:2.03mg
11.29%
Vitamin E:1.58mg
10.52%
Vitamin D:1.53µg
10.19%
Magnesium:37mg
9.25%
Folate:36.75µg
9.19%
Copper:0.14mg
6.77%
Fiber:1.42g
5.68%
Vitamin K:4.94µg
4.71%
Source:My Recipes