Low Fat Quiche With Rice Crust

1. Preheat the oven to 350°F/180°C.

2. Mix the rice and slightly beaten egg white to make the crust. Spread in a large pie pan, or small rectangular pan. Bake for 5 minutes.

3. Beat the eggs and remaining 5 egg whites. Add the remaining ingredients and mix.

4. Pour onto the crust and bake for 40-50 minutes, until set.

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Nutrient	Quantity
Total fats	159.0793 g
Protein	128.1211 g
Carbohydrates	253.8085 g
Energy	2908.679 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3289 g
Water	768.2115 g
Aspartic acid	9.8756 g
Calcium, Ca	1221.5276 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.018 g
Lutein + zeaxanthin	503 g
Fiber, total dietary	27.6 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.022 g
Fatty acids, total saturated 22:0	0.004 g
Carotene, beta	91 g
Niacin	44.0723 mg
Vitamin A, RAE	700.431 g
Fatty acids, total trans-polyenoic	0.012 g
Arginine	7.5136 g
Riboflavin	2.7595 mg
Fatty acids, total trans-polyenoic 22:4	0.013 g
Tocopherol, beta	0.01 mg
Fatty acids, total polyunsaturated 15:0	0.008 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.036 g
Fatty acids, total saturated 20:1	0.2538 g
Glutamic acid	20.2261 g
Sodium, Na	888.8214 mg
Fatty acids, total saturated 16:1 undifferentiated	2.2047 g
Total lipid (fat)	159.0793 g
Manganese, Mn	13.8457 mg
Fructose	0.0231 g
Proline	7.6576 g
Fatty acids, total saturated 16:0	24.3668 g
Fatty acids, total polyunsaturated 16:1 t	0.003 g
Fatty acids, total saturated 8:0	6.977 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.531 g
Sucrose	0.0231 g
Choline, total	492.3431 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.012 g
Fatty acids, total polyunsaturated 18:1 t	0.023 g
Sugars, total	16.3625 g
Serine	5.3708 g
Fatty acids, total saturated 10:0	8.2152 g
Fatty acids, total saturated 18:0	9.7546 g
Fatty acids, total saturated 20:4 undifferentiated	0.3014 g
Vitamin B-6	4.0535 mg
Selenium, Se	104.8961 g
Ash	15.9143 g
Vitamin D	144.2874 IU
Fatty acids, total saturated 18:1 undifferentiated	23.8881 g
Pantothenic acid	9.2455 mg
Phenylalanine	5.2737 g
Copper, Cu	2.5345 mg
Betaine	20.357 mg
Thiamin	1.6805 mg
Retinol	692.431 g
Methionine	3.1427 g
Iron, Fe	17.7933 mg
Carbohydrate, by difference	253.8085 g
Phosphorus, P	2684.7649 mg
Folate, total	226.0718 g
Dihydrophylloquinone	0.1 g
Tocopherol, gamma	0.6361 mg
Fatty acids, total saturated 4:0	1.788 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0227 g
Alanine	5.6067 g
Cholesterol	622.1494 mg
Valine	7.0436 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.023 g
Fatty acids, total saturated 18:2 undifferentiated	9.5468 g
Glycine	4.9299 g
Glucose (dextrose)	0.4822 g
Fatty acids, total saturated 14:0	18.8807 g
Zinc, Zn	13.9336 mg
Isoleucine	5.6121 g
Maltose	0.0231 g
Tocopherol, delta	0.06 mg
Fatty acids, total saturated 12:0	39.6754 g
Fatty acids, total polyunsaturated	10.5013 g
Fatty acids, total saturated 14:1	0.007 g
Tocotrienol, gamma	0.01 mg
Fatty acids, total polyunsaturated 17:1	0.012 g
Leucine	9.5606 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.012 g
Tocotrienol, alpha	0.06 mg
Vitamin A, IU	2473.2406 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0297 g
Folate, DFE	226.0718 g
Tryptophan	1.3819 g
Vitamin C, total ascorbic acid	31.36 mg
Phytosterols	3.6 mg
Fatty acids, total polyunsaturated 16:1 c	0.198 g
Galactose	0.0231 g
Fatty acids, total polyunsaturated 18:1 c	3.388 g
Fatty acids, total saturated 20:0	0.003 g
Fatty acids, total saturated 6:0	1.2716 g
Lactose	0.0231 g
Tyrosine	4.29 g
Vitamin B-12	1.8108 g
Vitamin K (phylloquinone)	3.66 g
Fatty acids, total saturated	111.1919 g
Histidine	3.2811 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.012 g
Fatty acids, total monounsaturated	26.478 g
Threonine	4.7409 g
Folate, food	226.0718 g
Fatty acids, total polyunsaturated 17:0	0.022 g
Vitamin D (D2 + D3)	3.6072 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.001 g
Cryptoxanthin, beta	9 g
Vitamin D3 (cholecalciferol)	2.7 g
Vitamin E (alpha-tocopherol)	3.9343 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.1034 g
Fatty acids, total trans	0.2761 g
Fatty acids, total trans-monoenoic	0.026 g
Magnesium, Mg	586.149 mg
Lysine	8.2989 g
Potassium, K	3381.2711 mg
Cystine	1.4977 g
Fluoride, F	1.1 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	1.5 1/2	828	19.944	85.824
Brown rice	1.5 cups	860.31	181.2576	6.5886
Chicken breast	8 ounces	390.089	0	20.9786
Goat cheese	100 g	452	2.17	35.59
Egg white	1	17.16	0.2409	0.0561
Egg	2	143	0.72	9.51
vegetable	2 cups	218.12	49.476	0.532