No-Crust Chicken-Asparagus Quiche
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
2 cups cut asparagus (1" pieces)2 Tbsp all-purpose flour1/2 tsp salt1/4 freshly ground black pepper8 oz skinless, bonelsess chicken breast, cut into 1/2" pieces2 tsp vegetable oil1/2 cup finely chopped red bell pepper1/2 cup chopped onion1 cup skim milk3 eggs4.5 oz reduced-fat cheddar cheese - grated
Pre heat oven to 350. Spray 8" pie plate with non-stick cooking spray.
In large pot of boiling water, cook asparagus 3 minutes until just tender. Drain, discarding liquid; rinse with cold water. Drain again; set aside 6 asparagus tips to garnish.
On sheet of wax paper or paper plate, combine flour, salt, black & red peppers; add chicken turning to coat evenly.
In large non-stick skillet, heat 1 tsp of the oil, add chicken, reserving any remaining flour mixture. Cook over medium-high heat, stirring constantly, 4-5 minutes until chicken is no longer pink. Remove chicken from skillet; set aside.
In same skillet, heat remaining 1 tsp of oil; add bell pepper, onion and reserved flour mixture. Cook over medium-high heat stirring constantly, 5 minutes until vegetables are softened. Remove vegetable mixture from skillet; set aside.
In medium bowl, with wire whisk, combine milk and eggs, blending until mixture is frothy; stir in cheese, asparagus, chicken & vegetable mixture. Pour mixture into prepared pie plate; bake 40 minutes, until knif inserted in center comes out clean.
Arrange reserved asparagus tips like spokes of a wheel onto center of quiche. Let stand 5 minutes. Cut into 6 equal wedges.
Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user MISSDIANE1.
In large pot of boiling water, cook asparagus 3 minutes until just tender. Drain, discarding liquid; rinse with cold water. Drain again; set aside 6 asparagus tips to garnish.
On sheet of wax paper or paper plate, combine flour, salt, black & red peppers; add chicken turning to coat evenly.
In large non-stick skillet, heat 1 tsp of the oil, add chicken, reserving any remaining flour mixture. Cook over medium-high heat, stirring constantly, 4-5 minutes until chicken is no longer pink. Remove chicken from skillet; set aside.
In same skillet, heat remaining 1 tsp of oil; add bell pepper, onion and reserved flour mixture. Cook over medium-high heat stirring constantly, 5 minutes until vegetables are softened. Remove vegetable mixture from skillet; set aside.
In medium bowl, with wire whisk, combine milk and eggs, blending until mixture is frothy; stir in cheese, asparagus, chicken & vegetable mixture. Pour mixture into prepared pie plate; bake 40 minutes, until knif inserted in center comes out clean.
Arrange reserved asparagus tips like spokes of a wheel onto center of quiche. Let stand 5 minutes. Cut into 6 equal wedges.
Makes 6 servings.
Number of Servings: 6
Recipe submitted by SparkPeople user MISSDIANE1.
Nutritional Info Amount Per Serving
- Calories: 187.3
- Total Fat: 8.1 g
- Cholesterol: 140.2 mg
- Sodium: 400.2 mg
- Total Carbs: 9.1 g
- Dietary Fiber: 1.5 g
- Protein: 20.8 g
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