Cajun Quiche in a Rice Crust

PROS

This Cajun Quiche in a Rice Crust is a hearty and flavorful meal that’s perfect for breakfast or lunch.

The rice crust provides a gluten-free alternative to traditional pastry crusts.

The combination of vegetables and sausage provides a balance of flavors and nutrients.

CONS

This quiche may take longer to make than some other quick breakfast options, but it can be made ahead of time and reheated.

It may be high in calories and fat, depending on the sausage and cheese used.

HEALTH & BENEFITS

This quiche is a good source of protein and healthy fats, and provides a balance of carbohydrates from the rice crust and vegetables.
Egg substitute and egg whites provide additional protein while being lower in cholesterol than whole eggs.
The vegetables provide a variety of vitamins and minerals, and may help with digestion and disease prevention.

	2 cups cooked white rice
	1 teaspoon garlic powder
	1 teaspoon onion powder
	1/2 teaspoon salt
	1 large egg , lightly beaten
	cooking spray
	1 ounce cheddar cheese , about 1/4 cup shredded
	1/2 cup onion ( I use sweet onions , diced )
	1/2 cup celery , diced
	1/2 cup red bell pepper , diced
	1 teaspoon garlic , minced
	3 ounces andouille sausages ( about 2/3 cup ) or 3 ounces kielbasa , chopped ( about 2/3 cup )
	3/4 cup egg substitute
	2 large egg whites , lightly beaten
	1/4 cup plain fat-free yogurt
	1/4 teaspoon salt
	1/4 teaspoon hot pepper sauce ( such as Tobasco or Wing-It , to taste )
	1 ounce cheddar cheese , about 1/4 cup shredded

1.	Preheat oven to 375°F (190°C).
2.	In a large bowl, combine cooked rice, garlic powder, onion powder, salt, and lightly beaten egg.
3.	Spray quiche dish with cooking spray, and press the rice mixture evenly along the bottom and sides of the dish.
4.	Bake for 8 to 10 minutes, or until lightly browned.
5.	In a large skillet over medium heat, cook onion, celery, red bell pepper, garlic, and sausage until vegetables are tender and sausage is browned.
6.	In a separate mixing bowl, whisk together the egg substitute, lightly beaten egg whites, yogurt, salt, and hot pepper sauce.
7.	Spread vegetables and sausage mixture into the rice crust, sprinkle shredded cheese on top, and then pour the egg mixture over the cheese.
8.	Bake for 30 to 35 minutes, or until the quiche is firm and a knife inserted in the center comes out clean. Let cool for 5 minutes before slicing and serving.

Cajun Quiche in a Rice Crust

Cajun Quiche in a Rice Crust recipe that's perfect for breakfast or lunch

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