Healthy living

Zucchini quiche with rice crust

Preparation time: 15 minutes

Cooking time: 45 minutes

Serves: 4


  • olive or canola oil spray
  • 3 cups cooked rice (from 1 cup uncooked rice)
  • 5 eggs
  • 1 zucchini, sliced into 0.5 cm rounds
  • 2 tablespoons wholegrain mustard
  • 2 tomatoes, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup fresh mint, chopped
  • 1 cup milk
  • freshly ground black pepper
  • 1/2 cup low fat cheese, grated
  • garden salad, to serve


1. Preheat the oven to 200 °C (180°C fan forced). Lightly spray a 22 cm oven dish with oil spray. 

2. Mix rice with one egg and press firmly into the base and sides of the dish. Bake for 10–15 min until base is crusty and has started to go golden. 

3. Place zucchini in a microwave proof dish and cover with cling wrap or a lid. Microwave for 5 minutes on high or until zucchini has softened and released some of its liquid. Drain and dab away any excess moisture with a paper towel. 

4. Spread mustard over the rice base. Lay out the zucchini slices on the rice base and sprinkle with the tomato, onion and mint. 

5. Whisk the remaining 4 eggs with the milk and pepper and pour over the base. Sprinkle with cheese. Bake for 30–40 minutes until the quiche is firm and the cheese is golden brown. Serve hot or cold with a garden salad

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