Lighter Asparagus Quiche - PCOS-Friendly Recipe

Lunch

This Lighter Asparagus Quiche is a 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.

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Frequently Asked Questions

Is Lighter Asparagus Quiche good for PCOS?

Yes, this Lighter Asparagus Quiche recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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