If you are watching carbohydrates and calories, but want high protein, you really can’t do much better than this quiche. You’ll be getting a lot of vitamins as well. This delicious quiche is high in vitamins C, A, K, iron, and folate.
Making it crustless cuts out a lot of carbs and calories. Using more egg whites than yolks cuts down on the cholesterol and fat, while still supplying 7 grams of protein per serving. Not too bad for just 72 calories a slice!
Be sure to remove the tough, woody stems from the bottom of the asparagus before adding the sliced tips and spears. Onions and tomatoes can add a lot of flavor to a quiche. Other veggies that will work in this quiche are chopped broccoli florets (very small pieces), chopped zucchini, well dried canned chopped artichoke hearts, bell peppers, or cooked and drained spinach. Shredded part-skim mozzarella can be used instead of the feta cheese, if preferred.
Quiche can be served for breakfast, lunch, or dinner. If serving it for lunch or dinner, mesclun or other baby lettuce with a simple vinaigrette is the perfect side. Serving quiche for breakfast? Try it with fresh juice, tea, a smoothie or this Turkey Breakfast Sausage.
Yield: 8 servings | Serving Size: 1 slice | Calories: 72 | Total Fat: 3 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 49 mg | Sodium: 120 mg | Carbohydrates: 3 g | Dietary Fiber: 1 g | Sugars: 2 g | Protein: 7 g | SmartPoints: 2 |
- 2 cups sliced asparagus
- 6 egg whites
- 2 whole eggs
- 1/3 cup diced onion
- 1/2 cup (low-fat) feta cheese, optional parmesan cheese
- 1/2 cup diced tomatoes
- 1/4 teaspoon black pepper
- Kosher or sea salt to taste
Preheat oven to 350 degrees.
Combine all ingredients in a medium mixing bowl and pour into a quiche pan or 9-inch glass pie plate.
Bake at 350° for approximately 45 minutes or until filling is set.