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Asparagus, Tomato, and Shitake Mushroom Quiche

Asparagus, Tomato, and Shitake Mushroom Quiche

This quick, easy and elegant quiche is ideal for guests or a dinner with your family. Even better: compare this to a traditional quiche, which is over 500 calories and 40 grams of fat, in a single slice. You’ll never eat store-bought quiche again!

Thank you to the Cleveland Clinic Healthy Heart Cookbook.

Ingredients

  • 1 whole-wheat pie crust
  • Vegetable oil cooking spray
  • 2 shallots, halved and thinly sliced
  • 1/2 pound asparagus, tough ends discarded, sliced into 1-inch pieces
  • 1/2 pound shiitake mushrooms, stems discarded, thinly sliced
  • 1 cup skim milk
  • 1/3 cup egg substitute
  • 1/2 cup reduced-fat Swiss cheese
  • 1 teaspoon chopped fresh thyme
  • 1/2 teaspoon chopped fresh oregano
  • 1 large tomato, seeded and diced
  • 1/8 teaspoon kosher salt, optional
  • Freshly ground pepper

Preparation

  • Preheat the oven to 425 degrees.
  • Line a tart pan with the pie crust.
  • Coat a nonstick skillet with cooking spray.
  • Preheat over medium heat and add the shallots. Sauté, stirring, for 3 minutes and then add the asparagus and mushrooms.
  • Cook over medium-low heat for about 8 minutes. Place the vegetables in the unbaked crust.
  • In a small bowl, whisk together the milk and egg substitute. Pour over the vegetables. Sprinkle with the cheese, thyme and oregano.
  • Press gently with the back of a spoon to incorporate into the egg mixture. Top with the tomato, salt (if using), and pepper.
  • Bake for 25 to 30 minutes, until set. Remove from the oven and let rest for 5 minutes. Serve immediately.

Nutritional Analysis (per serving)

  • 280 calories (34% calories from fat)
  • 11 g total fat (3 g saturated fat)
  • 12 g protein
  • 35 g carbohydrate
  • 4 g dietary fiber
  • 5 mg cholesterol
  • 140 mg sodium
  • 470 mg potassium

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