Savory Asparagus Custards
Nutrition per Serving
65
Calories
10g
Protein
5g
Carbs
1g
Fat
This recipe calls for spring asparagus, sun-dried tomatoes and fresh basil. When you only need a small amount of fresh herbs like basil, try buying fresh herbs in the tube at grocery store. They last for 3 months in the refrigerator and are sure to come i
Ingredients
6 4-ounce ramekins (or a muffin tin if you don’t have ramekins)
Cooking spray
1 teaspoon olive oil
1 bunch asparagus (2 cups chopped)
2 tablespoons chopped sundried tomatoes (not packed in oil)
1 tablespoon chopped fresh basil
16 ounces egg substitute
¼ cup skim milk
1 tablespoon flour
½ teaspoon salt (optional)
¼ teaspoon ground black pepper
Instructions
Preheat the oven to 350 degrees F. Coat the ramekins or 6 cups in a muffin tin with cooking spray. Set aside.
Add olive oil and cooking spray to a medium non-stick sauté pan over medium heat and sauté the asparagus and sun dried tomatoes for 8-10 minutes or until asparagus begins to soften. If asparagus is really thick, add a couple of tablespoons of water to the pan and cover for 5 minutes to steam, then continue sautéing until all liquid is absorbed. Set aside to cool.
Whisk together basil, egg substitute, skim milk, flour, salt and pepper until smooth with no lumps.
Divide the asparagus mixture evenly among the six ramekins or muffin tins. Cups will be full.
Carefully pour the egg mixture over the asparagus just to the top, do not overfill.
Bake for 30 minutes or until the custards are puffed and just starting to brown.
Remove from the oven and cool slightly. Then turn the custards out of the ramekins or muffin tins and serve.
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.
Comments
Register or log in to add a comment