Crustless Asparagus Quiche

If you watch carbohydrates and calories, but want high protein, you really can't do much better than this quiche. You will get lots of vitamins too. This delicious quiche is high in vitamins C, A, K, iron and folate.


So crustless cuts a lot of carbohydrates and calories. Using egg whites is more than yellow cutting on cholesterol and fat, while still supplying 7 grams of protein per serving. Not too bad for only 72 calories per slice!

Be sure to remove the hard, wooden sticks from the bottom of the asparagus before adding slices of tips and spears. Onions and tomatoes can add a lot of flavor to the quiche. Other vegetables that will work on this quiche are chopped broccoli (very small pieces), chopped zucchini, either dried or canned chopped artichoke hearts, peppers, cooked and dried spinach. Shredded skim mozzarella can be used instead of feta cheese, if you choose.

Material

  • 2 cups of asparagus slices
  • 6 egg whites
  • 2 whole eggs
  • 1/3 cup of diced onions
  • optional Parmesan cheese, 1/2 cup feta cheese (low fat)
  • 1/2 cup diced tomatoes
  • 1/4 teaspoon of black pepper
  • Halal or sea salt to taste

Instructions

  1. Preheat 350 degrees oven.
  2. Mix all ingredients in a medium bowl and pour into a pan quiche or 9-inch glass of Pai's plate.
  3. Bake at 350 ° for approximately 45 minutes or until filling is set.

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