HEART HEALTHY RECIPE (BREAKFAST): CRUSTLESS QUCHE WITH ASPARAGUS AND TOMATO

·         1 tsp. canola oil

·         6 ounces asparagus, trimmed and sliced on diagonal (about 1 cup)

·         4 medium green onions with the green and white parts, chopped

·         12 grape tomatoes, halved

·         1 ½ cup egg substitute

·         1 cup skim milk

·         2 tsp. Dijon mustard

·         ½ tsp. chopped fresh thyme, crumbled

·         ¼ tsp. pepper

·         ½ cup shredded fat free cheddar cheese

·         Cooking spray

1.      Preheat oven to 350˚

2.      Lightly spray a 9 inch glass pie pan with cooking spray

3.      Heat a medium nonstick skillet over medium heat

4.      Pour in the canola oil and swirl to coat the bottom

5.      Cook the asparagus and green onions for 4 to 5 minutes or until soft

6.      Arrange the cooked vegetables and the tomatoes with the cut side down in the pie pan

7.      In a medium bowl, whisk together the remaining ingredients except the cheese and pour the mixture over the vegetables

8.      Sprinkle with the cheese

9.      Bake for 30-35 minutes or until a knife inserted in the center comes out clean

10.  Let the quiche cool for about 10 minutes before slicing into 6 pieces

Servings:  6

Serving Size:  1 slice

Nutritional Information

Calories:  61

Fat:  3 g

Saturated Fat: 0 g                           

Cholesterol:  7 mg                

Sodium:  184 mg                    

Carbohydrate:  5 g

Fiber:  1 g

Protein:  6 g

"The Perfect Day"
By: Nanette Cameron, RD