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Crustless Asparagus and Tomato Quiche
10 min prep time
40 min cook time
4servings
Recipe by
American Diabetes Association and American Heart Association
Source
Diabetes & Heart Healthy Cookbook
Photo by
Mittera
How to Make Crustless Asparagus and Tomato Quiche
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.
10 min prep time
40 min cook time
4servings
1/4 quiche
Print Recipe >
Step-By-Step Instructions:
- Preheat the oven to 350°F. Lightly spray a 9-inch glass pie pan with cooking spray.
- 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.
- In a medium bowl, whisk together the remaining ingredients except the cheese. Pour the mixture over the vegetables. Sprinkle with the cheese.
- 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.
Nutrition facts
4 Servings
-
Serving Size
1/4 quiche
- Amount per serving Calories 150
-
Total Fat
5g
- Saturated Fat 1.5g
- Trans Fats 0g
- Cholesterol 100mg
- Sodium 280mg
-
Total Carbohydrate
10g
- Dietary Fiber 3g
- Total Sugars 7g
- Added Sugars 0g
- Protein 15g
- Potassium 500mg
- Phosphorous 250mg
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
fresh thyme (or 1/2 tsp dried thyme)
1 1/2 tsp
black pepper
1/4 tsp
cheddar cheese (shredded, reduced-fat)
1/2 cup
Reviews & Ratings
Not recommended