Healthy Asparagus Quiche
Ingredients
The crust
-
1
cup
white whole wheat flour
-
½
tsp
dried thyme
-
½
tsp
fine sea salt
-
¼
cup
oil (avocado or neutral)
-
¼
cup
cold water
The quiche filling
-
2
tsp
olive oil
-
½
cup
chopped shallots (or onion)
-
2
cloves
garlic, minced
-
2
cups
asparagus, chopped into 1-inch pieces
-
½
cup
goat cheese, crumbled
-
5
large
eggs
-
¾
cup
milk (unsweetened)
-
1
tsp
Dijon mustard
-
½
tsp
fine sea salt
-
2
tbsp
grated parmesan cheese
Instructions
- Preheat the oven to 375°F and spray a round pie dish with cooking spray.
- In a medium bowl, combine flour, thyme, and salt. In a small bowl, whisk together oil and water, then mix into the flour mixture until just combined.
- Spread the dough into the pie dish, pressing it up the sides.
- Heat olive oil in a skillet, add shallots and cook for 3 minutes. Then add asparagus and garlic, cooking for another 5 minutes. Transfer the vegetable mixture to the uncooked crust.
- In a bowl, whisk together eggs, milk, goat cheese, Dijon, and salt. Pour this mixture over the vegetables in the crust, and sprinkle with parmesan.
- Bake for 45-50 minutes, or until the quiche is set. Allow it to cool for 15 minutes before slicing.
Nutrition Facts (estimated)
Servings
8 slices
Calories
250
Total fat
15g
Total carbohydrates
20g
Total protein
12g
Sodium
300mg
Cholesterol
150mg
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