• 2 cups cooked brown rice (either instant or regular)
  • 1 egg white or 2 tablespoons egg substitute
  • 2 tablespoons grated Parmesan cheese
  • 1 teaspoon oregano
  • 1/4 teaspoon basil
  • 1/4 teaspoon fresh ground black pepper
  • 1/4 teaspoon salt
  • Egg substitute equivalent to 4 eggs
  • 2/3 cup low-fat milk
  • Pinch of nutmeg
  • 1/4 cup fresh grated Parmesan cheese
  • 1 large tomato, sliced


  1. Preheat oven to 375 degrees F. Combine the rice, egg white, Parmesan cheese, oregano, basil, pepper, and salt. Press into the bottom and up the sides of a 9-inch nonstick pie plate (or a Pyrex pie plate sprayed with nonstick spray.) Bake the rice crust for 5 minutes. Remove from the oven.
  2. Combine the eggs, milk, nutmeg, and Parmesan cheese. Mix well. Pour into the rice crust. Lower the oven to 350 degrees F. Bake quiche for 25 minutes.
  3. Add tomatoes in a circle on top of the egg filling. Continue to bake until filling is set or a knife inserted near the center comes out clean and tomatoes are slightly browned, about 5-6 minutes.

Recipe Yield: Yield: 4 servings

Nutritional Information Per Serving:

Calories: 220
Fat: 5 grams
Sodium: 490 milligrams
Cholesterol: 13 milligrams
Protein: 16 grams
Carbohydrates: 29 grams

Diabetic Exchanges

2 Starch, 1 Lean Meat

Book Title: Express Lane Diabetic Cooking