The culinary adventures of a 20-something woman navigating the wonderful world of food!

The culinary adventures of a 20-something year old woman navigating the wonderful world of food!

Saturday, April 3, 2010

Crustless Asparagus & Chicken Quiche

          I'm often looking for ways to cut back on calories & carbohydrates - two things that I usually over-consume :) So for breakfast last week, I made a crustless asparagus & chicken quiche ahead of time, and had leftovers for breakfast each day. It was satisfying & delicious and you didn't miss the crust at all. I served it will sliced fresh tomato, but you could also serve it with fresh fruit or baked beans.

4 eggs
1 cup egg whites
1 cup full-fat milk or light cream (don't use skim milk or it will be watery)
2 cups cooked, cubed chicken
1 cup cooked, diced asparagus
1 small diced onion
1 cup shredded cheese (I used light mozzarella)
1 tsp ground black pepper
1/4 tsp nutmeg

1) Preheat oven to 375 F. Spray a 9" pie pan with Pam or another non-stick spray.
2) Put chicken, asparagus & onion in bottom of pie plate. Sprinkle with cheese.
3) Combine eggs, egg whites, milk, pepper & nutmeg. Pour into pie pan, mixture should come about 1/8 inch from the top. 
4) Bake in oven for approximately 45 minutes, until centre is cooked. Remove from oven and let stand about 5 minutes before serving. 

No comments:

Post a Comment