Crustless Asparagus and Tomato Quiche

Crustless Asparagus and Tomato Quiche
Source: Diabetes & Heart Healthy Cookbook. Recipe Credit: . Photo Credit: Mittera.
Summary
With no crust needed, this quiche is so simple to prepare. Sweet grape tomatoes help create a nice balance of flavors and textures and add a striking color contrast with the bright green asparagus. Perfect for breakfast on its own, or serve it for lunch or dinner with a salad of mixed greens or a cup of Tomato Basil Bisque.
  • Prep time
    10 min
  • Cook time
    40 min
  • Servings
    4 Servings
  • Serving size
    1/4 quiche
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1/4 quiche
  • Amount per serving Calories 150

  • Total Fat 5g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 100mg
  • Sodium 280mg
  • Total Carbohydrate 10g
    • Dietary Fiber 3g
    • Total Sugars 7g
    • Added Sugars 0g
  • Protein 15g
  • Potassium 500mg
  • Phosphorus 250mg

Choices/Exchanges: 2 Nonstarchy vegetable, 2 Lean protein

Ingredients

Ingredients

  • nonstick cooking spray
    1
  • asparagus (trimmed and cut diagonally into 2-inch pieces)
    10 oz
  • green onions (chopped)
    4
  • grape or cherry tomatoes (halved)
    12
  • skim milk
    1 cup
  • eggs
    4
  • egg whites
    4
  • Dijon mustard
    2 tsp
  • chopped fresh thyme or 1/2 tsp dried thyme
    1 1/2 tsp
  • black pepper
    1/4 tsp
  • shredded low-fat cheddar or Colby cheese
    1/2 cup
Directions

Directions

  1. Preheat the oven to 350°F. Lightly spray a 9-inch glass pie pan with cooking spray.

  2. In a medium nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the asparagus and green onions for 4–5 minutes, or until soft. Arrange the asparagus mixture and the tomatoes in the pie pan.

  3. In a medium bowl, whisk together the remaining ingredients except the cheese. Pour the mixture over the vegetables. Sprinkle with the cheese.

  4. Bake for 30–35 minutes, or until a knife inserted in the center comes out clean. Let the quiche cool for about 10 minutes before slicing into 4 equal slices.

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