 By Elena Voropay If the original recipe of Quiche is not one of your healthy options, consider this one. We've created a healthy mouth-watering version that tastes delicious, easy to make, high in protein and fiber, and you don't even have to count the calories! Eggs are the best protein source available providing 99 percent absorption for your hungry tissues. They are usually referred to as a 'gold standard' of complete protein providing all essential amino acids. Eggs are also a good source of lecithin, a phosphorus lipid that is required by every single cell in your body to handle the flow of nutrients.
The protective sheaths around your brain are also made of phosphorus lipids and muscle and nerve cells are also. Brown rice is one of the best grains with low GI score, full of fiber, bran, vitamins and minerals. Dairy provides amino acid tryptophan for your nervous system and feel-good hormone serotonin, as well as protein and calcium. Chicken is packed with B-vitamins and complete amino acids, and mushrooms will add to the micro-nutrient value of the dish. So, enjoy the goodness. Mushroom Chicken Quiche 1 cup slice fresh mushrooms
2-1/2 cups cooked instant brown rice
3 whole eggs or 5 egg whites, divided
1/2 tsp. dried rosemary leaves, divided
1/2 lb. (8 oz.) reduced fat pasteurized prepared cheese, cut up
1/4 cup fat free milk
1 cup chopped cooked chicken
1/8 tsp. pepper Mix rice, 2 of the egg whites and 1/4 tsp. of the rosemary. Press mixture onto bottom and up side of lightly greased 10-inch quiche dish or pie plate to form crust. Bake at 350°F for 10 minutes. Mix prepared cheese product and milk in medium saucepan; cook on low heat until prepared cheese product is melted, stirring frequently. Add remaining 3 egg whites, chicken, mushrooms and pepper; mix until well blended. Pour into crust. Bake at 350°F for 35 to 40 minutes or until filling is set
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