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!
2/3 cups brown rice 125gr, 4.4oz
1 1/3 cups chicken stock 310gr, 11oz
1/4 cup shredded cheese 30g, 1oz
1 large egg 65gr, 2.3oz
1 tsp olive oil 4.5gr, .16oz
ham, thick slice, cut into small pieces 175gr, 6oz
1 medium - large red or green pepper 160gr, 5.6oz
3 - 4 tbs 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 tsp olive oil 2gr, .05oz
The crust:
Lightly whisk egg. Mix rice, cheese and egg. Pat into a lightly oiled quiche or pie plate, working it up the sides a bit for the edges. Bake in 400F (200C) oven for 10 minutes.
The filling:
Cut pepper into thin strips. Cut ham into small pieces and sauté 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.
To assemble: When crust is done, remove from oven. Sprinkle ham evenly over the crust, then the pepper strips. Sprinkle on the cheese. Pour egg mixture over the top and bake, 30 minutes, 400F (200C). Remove from oven and let rest 5 minutes before cutting.
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 / 848Total 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.
