Kerry Withoos, Accredited Practising Dietitian

bun

Rice Crusted Vegetable Pie

Recipes > Main Meals

This is a simple, easy, low fat stand alone recipe or one to serve with a protein such as chicken, fish or meat. Loaded with vegetables it is a healthy and hearty dish.

INGREDIENTS

  • 150g long grain rice
  • 2 cups hot water
  • 1 tablespoon parsley
  • 2 cups mixed vegetables [I use pumpkin, red capsicum, zucchini and broccoli – half a cup each]
  • 1 cup skim milk
  • 60g grated low fat cheese [I use Coles Light Mozzarella]
  • 3 eggs
  • Salt and pepper to taste

METHOD

  1. Preheat oven to 180°C. Lightly spray a loaf tin
  2. Place rice and hot water in a microwave oven proof 23 cm pie plate and microwave on high for 15 minutes, stirring occasionally. Allow to stand for 5 minutes.
  3. Beat one egg and stir into the rice mixture with the parsley, salt and pepper to taste. Press the rice mixture against the base and sides of the pie plate.
  4. Arrange the vegetables over the rice case, cover with wrap and microwave for 5 minutes or until the vegetables are tender.
  5. Whisk the two remaining eggs into the flour until smooth. Mix in the skim milk and pour over the rice crust. Sprinkle with cheese.
  6. Bake for 45 minutes or until set.