Lighter Asparagus Quiche - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
The Deen Bros' Lighter Asparagus Quiche makes a pretty and delicious brunch for the whole family
Ingredients
- 1 1/4 cups all-purpose flour
- 1/2 teaspoon salt, plus 1/4 teaspoon
- 2 tablespoon butter, cut into small pieces
- 2 tablespoons canola oil, plus 2 teaspoons
- 2 to 3 tablespoons cold water
- 16 asparagus spears, trimmed to 4-inch lengths
- 1 cup reduced-fat jarlsberg cheese
- 3 large eggs
- 3/4 2% cup low-fat milk
- 1 pinch nutmeg
Instructions
- To make the crust, combine the flour and 1/2 teaspoon salt in a food processor; pulse until blended. Add the butter and 2 tablespoons oil and pulse until coarse crumbs form. Add the water through the feed tube, 1 tablespoon at a time, and pulse until a soft dough forms. Flatten the dough into a disk; wrap in plastic wrap and refrigerate at least 1 hour.
- Preheat the oven to 425 °F.
- On a lightly floured surface, roll out the dough to an 11-inch circle; ease the dough into a 9-inch pie plate, pressing evenly onto bottom and up sides of pan. Crimp the edges. Prick the bottom of the dough all over with fork.
- Line the pie crust with foil or parchment paper; fill with pie weights or dried beans. Bake 15 minutes; remove the foil and weights. Return the crust to oven and bake until dough is lightly browned, 5 to 10 minutes longer. Cool the crust on a rack 10 minutes. Reduce the oven temperature to 350 °F.
- Meanwhile, heat the remaining oil in a large nonstick skillet over medium-high heat. Add the asparagus and salt and cook, stirring occasionally, until the asparagus are tender, about 5 minutes. Arrange the asparagus spears, tips out, (like the spokes of a wheel) onto the crust. Sprinkle the cheese evenly over top.
- Whisk together the eggs, milk and nutmeg in a medium bowl. Pour the egg mixture into the crust. Bake until the filling is set, 25-30 minutes. Transfer to a rack to cool 15 minutes. Serve warm or at room temperature.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Asparagus.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
Personalized for your PCOS type
Delivered in 24 hours
Just $9 one-time
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment