http://people.smu.edu/jowillia/recip...gus_quiche.htm
Ingredients:
Crust ingredients: 3/4 cup flax meal, 1/2 cup wheat bran, 1 jumbo egg white.
Pie ingredients: 10 oz. lean smoked ham - cubed, asparagus - 20 spears (about 1/2 inch base), chopped into ½ inch pieces, 2 omega-3 eggs + 2 extra large regular egg whites, 6 tablespoons lowfat sour cream, 4 slices fat free Swiss cheese
Spices: 1/8 teaspoon ground nutmeg; pepper to taste.
Instructions:
1. Preheat oven to 400 degrees F (200 degrees C). Place asparagus in a steamer over an inch of boiling water, and cover. Cook until tender but still firm, about 2 to 6 minutes. Drain and cool.
2. Mix together the shell ingredients, press into a pie shell sprayed with cooking oil. Brush pie shell with beaten egg white. Sprinkle ham and chopped asparagus into pie shell.
3. In a bowl, beat together eggs, lowfat sour cream, nutmeg, and pepper. Sprinkle Swiss cheese over ham and asparagus. Pour egg mixture on top of cheese.
5 Bake at 400-degrees uncovered in preheated oven until firm, about 35 to 40 minutes. Let cool to room temperature before serving.
Makes 4 servings.
Macronutrient Profile (per serving):
k/cal - 343
Protein - 34 g
Carbs - 20 g (9 fiber)
Fat - 16 g (4.6s, 4.2m, 5.4p)
omega-6: 1.91
omega-3: 3.42
Linear Mode
