This makes a very healthful quiche using low fat cheeses, egg substitute and the very good for you asparagus with mushrooms and onions.

Ingredients:

1 cup reduced fat Swiss cheese, shredded
1/2 cup reduced fat Cheddar cheese, shredded
1 cup asparagus, chopped
1/4 cup onion, diced
1/2 cup mushrooms, sliced
3 cups reduced fat egg substitute
1 cup skim milk
1 cup evaporated milk
Nutmeg, salt and pepper to taste

Directions

Preheat oven to 375 degrees and spray a 10 x 12-inch glass baking dish with nonstick cooking spray.

Spread cheese on bottom of pan, saving 1/4 cup to sprinkle on top. Spread asparagus, onion and mushrooms on top of the cheese.

Whisk eggs, milk, evaporated milk, nutmeg and salt and pepper in a medium bowl. Pour over cheese and vegetables and bake uncovered about 45 minutes or until an inserted knife comes out clean.

Add remaining cheese during last 10 minutes of cooking. Slice into 6 pieces and serve.

Recipe makes 6 Servings Asparagus Quiche.

Nutrients per serving:
Calories: 176
Total fat: 3 grams (17% of calories)
Saturated fat: 1 gram
Cholesterol: 12 mg
Sodium: 392 mg
Carbohydrate: 12 grams (28% of calories)
Protein: 23 grams (55% of calories)
Dietary fiber: 1 gram

Back to Vegetable Recipes