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Asparagus Fritatta/Crustless Quiche Recipe

Looking for an easy Asparagus Fritatta/Crustless Quiche recipe? Learn how to make Asparagus Fritatta/Crustless Quiche using healthy ingredients.


Submitted by anad1027

Makes 3 servings



based on: http://lakocinera.blogspot.com/2010/11/spinach-and-asparagus-quiche.html

Recipe Ingredients for Asparagus Fritatta/Crustless Quiche

1 lb asparagus, stems removed
1 tablespoons olive oil
4 tbsp (1) shallot, finely chopped
2 cloves garlic, minced
6 oz spinach
2 cup egg whites, lightly beaten
1/2 cups half and half
3/4 cup shredded monterey jack cheese
1/4 teaspoon cayenne pepper
1 salt and pepper, to taste

Recipe Directions for Asparagus Fritatta/Crustless Quiche

  1. Bring a large pot of water to boil. Add the asparagus and blanch for a minute or two. Remove from the water and set aside.

  2. Heat the oil in a large sauté pan over medium-high heat. Add the shallots and garlic, cooking until softened. Add the spinach and cook until it is wilted, but still green?just a couple of minutes.

  3. In a medium-sized bowl, whisk together the eggs and cream. Add 1/2 cup of the shredded cheese as well as the cayenne, salt, and pepper.

  4. In a tart pan, evenly distribute the spinach/shallot/garlic mixture over the bottom. Pour in the egg mixture, slightly stirring to make sure everything?s well-distributed. Arrange the asparagus around the top in a circular pattern and then top with the remaining 1/4 cup of cheese.

  5. Place the quiche in the oven and bake for 25-30 minutes, until a nice golden brown.

  6. Allow to cool for about 10 minutes before serving.

Categories

Main Dish

Nutrition Facts
Serving Size 447.9g
Amount Per Serving
Calories
283
Calories from Fat
91
% Daily Value*
Total Fat
10.1g
16%
Saturated Fat
4.3g
22%
Trans Fat
0.0g
Cholesterol
15mg
5%
Sodium
577mg
24%
Potassium
678mg
19%
Total Carbohydrates
18.7g
6%
Dietary Fiber
4.5g
18%
Sugars
5.8g
Protein
30.8g
Vitamin A 182% Vitamin C 44%
Calcium 41% Iron 44%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in calcium
  • High in iron
  • High in pantothenic acid
  • Very high in riboflavin
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin B12
  • High in vitamin C
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