Clean quiche!

This quiche has literally changed my life! 

This recipe is adapted from the "clean & lean cookbook" and serves 6. 

You will need for the crust: 

500g of cooked brown rice

2 egg whites 

For the filling:

6 whole eggs 

150ml of milk 

30g of grated Parmesan 

1 tsp of dried herbs

Any veg of your choice, I used broccoli, peppers, onion & asparagus. 

Salt & pepper 

How:

Preheat your oven to 190 degrees

Spray a big Pyrex dish with fry light

Mix your rice & egg whites and press into  the tray like pastry.

Bake for 10 mins at 190

Place your veg in your crust

Mix your eggs, milk, cheese, herbs, salt & pepper and pour over your veg. 

Bake in the oven for 30 mins or until it's completely set. 

AMAZING STUFF!!! 

Nutrition per serving: 

Calories: 225 kcals 

Protein: 13.5g 

Carbs: 20.4g 

Fat: 8.4g (sat fat 3.4g) 

Fibre: 3.8g