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  • Olive or canola oil spray
  • 3 cups cooked rice (from 1 cup uncooked rice)
  • 5 eggs
  • 1 medium zucchini, sliced into 0.5 cm rounds
  • 2 tablespoons wholegrain mustard
  • 2 medium tomatoes, diced
  • ½ red onion, finely chopped
  • ¼ cup fresh mint, chopped
  • 1 cup low-fat milk
  • freshly ground or cracked black pepper
  • ½ cup low-fat cheddar cheese, grated
  • garden salad, to serve
  1. Preheat the oven to 200°C (180°C fan forced). Lightly spray a 22cm oven dish with oil spray.
  2. Mix rice with one egg and press firmly into the base and sides of the dish. Bake for 10-15 min until base is crusty and has started to go golden.
  3. Place zucchini in a microwave proof dish and cover with cling wrap or a lid. Microwave for 5 minutes on high or until zucchini has softened and released some of its liquid. Drain and dab away any excess moisture with a paper towel.
  4. Spread mustard over the rice base. Lay out the zucchini slices on the rice base and sprinkle with the tomato, onion and mint.
  5. Whisk the remaining 4 eggs with the milk and pepper and pour over the base. Sprinkle with cheese.
  6. Bake for 30-40 minutes until the quiche is firm and the cheese is golden brown.
  7. Serve hot or cold with a garden salad.


  • Substitute frozen vegetables for zucchini.

Storage Suggestions

  • Quiche can be eaten warm or cold. Store in fridge to keep cool.

Equipment List

  • 22 cm oven dish
  • bowl
  • microwave proof lidded dish
  • spoon. whisk
  • jug


Recipe from LiveLighter® campaign © State of Western Australia 2013 reproduced with permission.

Nutrition Information

521g Quantity per serving Quantity per 100g
Energy 1883kJ 361kJ
Protein 20.8g 4.0g
Fat, total 11.6g 2.2g
— Saturated 3.8g 0.7g
Carbohydrate 61.6g 11.8g
— Sugars 9.6g 1.8g
Fibre 5.9g 10.0g
Sodium 548mg 105mg