Articles & Recipes

Asparagus Swiss Quiche (diabetes-friendly)

May 25, 2018

Eliminating the crust typical of quiche reduces both carbs and fat in this recipe, without losing the gooey goodness.

Ingredients Makes 4 servings

3 tbsp ground golden flaxseeds 45 mL
1 tbsp water 15 mL
1 lb asparagus, trimmed and cut into 11⁄2-inch (4 cm) pieces 500 g
4 green onions, thinly sliced 4
11⁄2 cups 1% milk 375 mL
1 cup shredded reduced-fat Swiss cheese 250 mL
4 large egg whites 4
2 large omega-3-enriched eggs 2
2 tsp Dijon mustard 10 mL
1⁄4 tsp ground black pepper 1 mL
1⁄8 tsp salt 0.5 mL
2 tbsp grated Parmesan cheese 30 mL

Instructions

Prep
  • Preheat oven to 350°F (180°C)
  • 9-inch (23 cm) quiche dish or glass pie plate, sprayed with nonstick cooking spray
  • Prep time: 10 minutes
  • Total time: 1 hour, 5 minutes
  1. Sprinkle flaxseeds in prepared quiche dish.
  2. In a nonstick skillet, heat the water over medium-high heat. Cook the asparagus and green onions, stirring, for 5 minutes, or until tender-crisp.
  3. Meanwhile, in a large bowl, whisk together the milk, Swiss cheese, egg whites, eggs, mustard, pepper, and salt. Stir in the asparagus mixture. Pour into the quiche dish and sprinkle with the Parmesan.
  4. Bake in preheated oven for 40 minutes, or until a knife inserted in the center comes out clean. Let stand for 10 minutes before serving.

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