Quick Mini Crustless Quiche with Asparagus & Mushrooms
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
eggs/egg whitesasparagusmushroomscheesesalt and pepperbutterpamfat free turkey deli slices
Makes One Generous Serving (approx 2 cups) or Two Small ones
Melt Butter in Saute pan.
Gently Saute Mushrooms and Asparagus (I removed the woody ends, and cut them into very small dile-shaped pieces) in butter until cooked. (if you want to save calories, use Pam. I like the taste of Butter and Mushrooms, so I chose to use it)
Add chopped turkey meat (one slice) to veggies, just to heat through
In meantime, separate 3 yolks from eggs and discard the yolks or save them for another recipe
Put 3 egg whites into a bowl, add another full egg, salt, pepper, and 15 grams of shredded cheese (about 2 slices of cheese).
Scramble the eggs.
Srpay Pam into a 2 cup oven safe bowl.
Pour half of the egg and cheese mixture into the bowl, top with the sauteed veggies, and pour remaining egg on top.
Put into a 350 degree oven for approximately 25 mins, or until the quiche stops "shaking" or until a knife comes out clean. It will be very "poofy" like a soufllee when it first comes out, and as it cools, will flatten down a bit.
It's a fairly large portion, so you can either eat the whole thing, because its under 250 cals, or have half for breakfast with some multigrain toast, and half for lunch, with a salad! Two meals for the price of one...!
Enjoy! This quiche tastes way better than my fuzzy picture suggests!
Number of Servings: 1
Recipe submitted by SparkPeople user LISSA*.
Melt Butter in Saute pan.
Gently Saute Mushrooms and Asparagus (I removed the woody ends, and cut them into very small dile-shaped pieces) in butter until cooked. (if you want to save calories, use Pam. I like the taste of Butter and Mushrooms, so I chose to use it)
Add chopped turkey meat (one slice) to veggies, just to heat through
In meantime, separate 3 yolks from eggs and discard the yolks or save them for another recipe
Put 3 egg whites into a bowl, add another full egg, salt, pepper, and 15 grams of shredded cheese (about 2 slices of cheese).
Scramble the eggs.
Srpay Pam into a 2 cup oven safe bowl.
Pour half of the egg and cheese mixture into the bowl, top with the sauteed veggies, and pour remaining egg on top.
Put into a 350 degree oven for approximately 25 mins, or until the quiche stops "shaking" or until a knife comes out clean. It will be very "poofy" like a soufllee when it first comes out, and as it cools, will flatten down a bit.
It's a fairly large portion, so you can either eat the whole thing, because its under 250 cals, or have half for breakfast with some multigrain toast, and half for lunch, with a salad! Two meals for the price of one...!
Enjoy! This quiche tastes way better than my fuzzy picture suggests!
Number of Servings: 1
Recipe submitted by SparkPeople user LISSA*.
Nutritional Info Amount Per Serving
- Calories: 250.1
- Total Fat: 14.3 g
- Cholesterol: 271.0 mg
- Sodium: 662.8 mg
- Total Carbs: 5.6 g
- Dietary Fiber: 1.2 g
- Protein: 30.9 g
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