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Herbed Vegetables In A Feta Quiche With A Wild Rice Crust

 
One serving costs about $1.49

$1.49 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 vegetarian,gluten-free,gluten free,lacto ovo vegetarian Mediterranean,French,European
spoonacular Score:56%

Spoonacular Score: 56%

 

The recipe Herbed Vegetables In A Feta Quiche With A Wild Rice Crust is ready in roughly roughly 45 minutes and is definitely a super gluten free and lacto ovo vegetarian option for lovers of Mediterranean food. For $1.49 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. One portion of this dish contains roughly 19g of protein, 12g of fat, and a total of 497 calories. This recipe serves 6. This recipe is liked by 1 foodies and cooks. Head to the store and pick up brown rice, graviera, milk, and a few other things to make it today. It is brought to you by Foodista. Taking all factors into account, this recipe earns a spoonacular score of 56%, which is solid. Similar recipes are Spinach and Feta Quiche with Quinoa Crust, Spinach Feta Quiche with Quinoa Crust, and Chicken, Spinach & Feta Quiche with a Quinoa + Parmesan Crust.

Ingredients

Servings:
2 cups
2 cups cooked wild brown rice
cooked wild brown rice
1
1  egg
egg
4
4  eggs
eggs
0.5 cups
0.5 cups milk
milk
8 oz
8 oz grain blend
grain blend
0.25 cups
0.25 cups herbs
herbs
2
2  green onions
green onions
1 cup
1 cup feta
feta
some
some salt and pepper
salt and pepper
0.25 cups
0.25 cups graviera
graviera
2 cups cooked wild brown rice
2 cups
cooked wild brown rice
1  egg
1
egg
4  eggs
4
eggs
0.5 cups milk
0.5 cups
milk
8 oz grain blend
8 oz
grain blend
0.25 cups herbs
0.25 cups
herbs
2  green onions
2
green onions
1 cup feta
1 cup
feta
some salt and pepper
some
salt and pepper
0.25 cups graviera
0.25 cups
graviera

Equipment

bowl
bowl
oven
oven
bowl
bowl
oven
oven


Instructions

Mix the rice, cheese and egg in a bowl. Press the rice mixture into a pie plate, about 1/4 inch thick. Bake in a preheated 450F oven until the edges and bottom just start turning golden brown, about 5-7 minutes. Mix the eggs, milk, vegetables, dill, mint, green onions, feta, salt and pepper in a large bowl. Pour the egg mixture into the pie crust. Bake in a preheated 375F oven until golden brown and set in the center, about 30-35 minutes.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.49
Ingredient
2 cups cooked wild brown rice
1 egg
4 eggs
½ cups milk
8 ounces grain blend
¼ cups herbs
2 green onions
1 cup feta
Price
$1.22
$0.24
$0.96
$0.17
$2.43
$0.25
$0.16
$3.54
$8.96

Tips

Health Tips

  • If you're worried about cholesterol and heart disease, you may have heard you should limit your egg consumption to one egg per day or eat only egg whites. However, new research suggests you might go ahead and eat your whole eggs. It turns out egg yolk contains valuable nutrients (the cartenoids that make it yellow are great for eye health, folic acid is great for brain health, and it has vitamins A, E, D, and K) and dietary cholesterol seems to have little influence on blood cholesterol levels.

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Studies have shown people who drink full fat milk are thinner than those who drink low-fat or fat-free milk instead. Keep that in mind before you decide to swap. If you want to go dairy free, however, you can replace milk with unsweetened soy milk in most recipes.

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

Green Tips

  • Choose free range or organic eggs whenever possible! Even though they are more expensive, eggs are generally cheap to begin with, and eggs from cage-free chickens are worth the extra cost.

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

Disclaimer

Nutritional Information

Quickview
496 Calories
19g Protein
11g Total Fat
79g Carbs
19% Health Score
Limit These
Calories
496
25%

Fat
11g
18%

  Saturated Fat
5g
35%

Carbohydrates
79g
26%

  Sugar
3g
4%

Cholesterol
160mg
54%

Sodium
377mg
16%

Get Enough Of These
Protein
19g
38%

Manganese
2mg
145%

Phosphorus
506mg
51%

Magnesium
170mg
43%

Vitamin B6
0.65mg
32%

Zinc
4mg
32%

Vitamin B2
0.54mg
32%

Vitamin B3
5mg
28%

Vitamin B1
0.37mg
25%

Selenium
16µg
24%

Vitamin B5
2mg
22%

Copper
0.42mg
21%

Calcium
200mg
20%

Folate
78µg
20%

Fiber
4g
18%

Iron
2mg
15%

Vitamin B12
0.84µg
14%

Vitamin K
13µg
13%

Potassium
438mg
13%

Vitamin A
436IU
9%

Vitamin D
1µg
7%

Vitamin E
0.78mg
5%

Vitamin C
0.93mg
1%

covered percent of daily need

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