Crustless Asparagus Quiche

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Here’s a quiche that saves you time and carbs- no pastry! It also provides a good amount of healthy omega-3 fats.

Tags: Intermediate, One Hour, Entrées, Breakfast, Brunch and Breads, Cheese, Vegetables, Baking, President's Choice Blue Menu, Omega 3, Vegetarian
Serves: 4
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 45  minutes
Total: 60  minutes

Additional Information

Ingredients

1 tsp (5 mL) PC Splendido Extra Virgin Olive Oil - Cold Pressed
6 PC Blue Menu Oméga-3 Eggs - Large
1 lb (500 g) asparagus, trimmed and cut in 1/2-inch (1 cm) lengths
1 onion, chopped
1 sweet red pepper, thinly sliced
1/2 cup (125 mL) no name 2% Evaporated Milk
1/4 tsp (1 mL) each: salt & freshly ground black pepper

Instructions

  1. Preheat oven to 375°F (190°C). Spray 8-inch (2 L) square glass baking dish with PC Blue Menu Canola Oil Cooking Spray.
  2. In large pot of boiling salted water, cook asparagus until tender-crisp, about 1 minute. Drain. Plunge into cold water. Drain again.
  3. In nonstick frying pan, heat oil over medium heat; cook onions and red peppers until soft, about 10 minutes. Set aside.
  4. In bowl, whisk together eggs, milk, salt and pepper. Stir in asparagus and onion mixture. Pour into prepared baking dish. Bake in centre of oven until knife inserted in the centre comes out clean, about 30 to 35 minutes. Let rest 5 minutes before cutting.
  5. Serve with tossed green salad and crusty whole wheat bread, if desired.

Chef's Tips

Substitute 1 pkg (300 g) no name Frozen Chopped Spinach, drained and squeezed, for the asparagus.

Nutritional Information

Calories 210 Cal
Fat 9 g
Omega-3 Polyunsaturates 0.61 g
Sodium 260 mg
Carbohydrate 17 g
Fibre 3 g
Protein 15 g
Source of fibre.