Ham and Red Pepper Quiche

Category: Main Dishes | Blog URL: http://blog.easygourmetdinners.com/2009/08/ham-and-red-pepper-quiche-making-the-carbs-count.html

This recipe was entered in The Foodista Best of Food Blogs Cookbook contest, a compilation of the world’s best food blogs which was published in Fall 2010.

Photo: Katie Lerum Zeller

Ingredients

2/3 cup quick-cooking brown rice, 25gr, 4.4oz

cups chicken stock, 310gr, 11oz

1/4 cup shredded cheese, 30g, 1oz

1 large egg, 65gr, 2.3oz

1 teaspoon olive oil, 4.5gr, .16oz

1 thick slice deli ham, cut into small pieces, 175gr, 6oz

1 medium red or green pepper, cut into strips, 160gr, 5.6oz

4 tablespoons snipped chives or 1 tbs dried chives

3 large eggs, 195gr, 6.9oz

1 cup 2%% milk, 240gr, 8.4oz

3/4 cup shredded cheese, 90gr, 3oz

1/2 teaspoon olive oil, 2gr, .05oz

Preparation

Cook rice in chicken stock. When done, if using immediately, spread on a plate for 5 minutes to cool slightly.

Lightly oil quiche or pie plate.

Lightly whisk egg.

Mix rice, cheese and egg. Pat into quiche plate, working it up the sides a bit for the edges.

Bake in 400F (200C) oven for 10 minutes.

Sauté ham in nonstick skillet until lightly browned.

Remove ham from skillet, add pepper strips and lightly sauté.

Whisk the eggs and milk together. Add the chives.

Sprinkle ham evenly over baked crust, then spread the pepper strips evenly over the ham.

Sprinkle on the cheese. Pour egg mixture over the top.

Bake, 30 minutes, 400F (200C).

Remove from oven and let rest 5 minutes before cutting.

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About

Diabetics have to count carbs.

It's absolutely crucial to maintain blood sugar levels. The insulin injected before each meal is based solely on the number of carbs being eaten. Protein and fat just don't count in the equation.

Eating carbohydrates is also necessary - they are what feeds the brain; not protein or fat.

We have to eat them; we have to count them.

So.... We try to make them count.

Rather than using the traditional pastry crust for quiche (which most people would agree, while tasty is not high on nutritional benefits), I substitute a brown rice crust. One could just as easily use Basmati, or any other type of rice.

The rice is cooked first, then allowed to cool at least enough to not cook the egg when its added.

It's mixed with egg and cheese to bind it, patted into a quiche or pie plate and baked 10 minutes to set.

You now have a slightly nutty, slightly crunchy, perfectly healthy, good-for-you crust.

Use as you like for anything savory!

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Note: This recipe would actually serve 3 nicely, 4 if you added a salad.... but, for consistency and ease of comparing my recipes, I have left it at 'serving two'.

Nutrition Information: Entire Recipe / per serving - serves 2
Calories: 1696 / 848
Total Carbohydrates: 129 / 64.5
Dietary Fiber: 9 / 4.5
Total Fat: 76.5 / 38.25
Saturated Fat: 34 / 17
Cholesterol: 1317 / 658.5
Protein: 116 / 58
Calcium: 1343 / 671.5
Sodium: 3224 / 1612

Glycemic Index: medium - low

I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.