Asparagus Ham Quiche - KNEP - Kentucky Nutrition Education Program

Recipes

Asparagus Ham Quiche

Servings:Makes 16 slices
Asparagus

Ingredients:

  • 1 pound fresh asparagus, trimmed and cut into 1/2 inch pieces
  • 1 cup, finely chopped ham
  • 1 small finely chopped onion
  • 2 (8 inch) unbaked pie shells
  • 1 egg white, slightly beaten
  • 2 cups shredded reduced fat cheddar cheese
  • 4 large eggs
  • 1 container (5.3 ounces) plain Greek yogurt
  • 1/3 cup 1% milk
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Directions:

  1. Preheat oven to 400 F.
  2. Place asparagus in a steamer over 1 inch of boiling water and cover. Cook until tender but still firm, about 4-6 minutes. Drain and cool.
  3. Place ham and onion in a nonstick skillet and cook over medium heat until lightly browned.
  4. Brush pie shells with beaten egg white.
  5. Spoon the ham, onion and asparagus into pie shells, dividing evenly between the 2 shells.
  6. Sprinkle 1 cup shredded cheese over the mixture in each shell.
  7. In a separate bowl, beat together eggs, yogurt, milk, nutmeg, salt and pepper. Pour egg mixture over the top of the cheese, dividing evenly between the 2 shells.
  8. Bake uncovered in a preheated oven until firm 25-30 minutes. Allow to cool approximately 20 minutes before cutting.
Source: Plate it up! Kentucky Proud Project.
• FSHE-17- Vegetables for Wellness: Kentucky Asparagus, Sandra Bastin, Ph.D., R.D., L.D., Food and Nutrition Specialist, University of Kentucky, Cooperative Extension Service.
• Kentucky Recipe Cards: Kentucky Onions, Phoebe Alexander, Dietetics Intern, Family and Consumer Sciences, University of Kentucky.
• Center for Disease Control and Prevention-Nutrient Information for Fruits and Vegetables. http://www.fruit sandveggiesmorematters.org/cdc-resources.

200 calories; 11g fat; 4.5g saturated fat; 65mg cholesterol; 370mg sodium; 14g carbohydrate; 1g fiber; 3g sugars; 10g protein.