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Tuesday, July 7, 2015


·         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

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