Asparagus Mozarella Quiche
30
30
Ingredients
| 1 ½ | Pounds |
asparagus
trimmed |
* |
| 2 ½ | cups |
cottage cheese
non-fat |
* |
| 4 | Ounces |
mozzarella cheese
part-skim |
* |
| 1 | each |
scallions, spring or green onions
|
|
| ½ | cup |
parsley leaves
fresh |
|
| 1 | each |
eggs
|
|
| 3 | each |
egg whites
|
* |
| 1 | teaspoon |
prepared mustard
|
|
| 1 ½ | tablespoons |
Parmesan cheese
grated |
Directions
Coat 10 inch quiche pan with nonstick cooking spray.
Cut asparagus into 2 inch pieces.
Steam until tender, about 5 minutes.
Cool and chop.
Purée cottage cheese, Mozzarella, onion, parsley, egg, egg whites and mustard in processor.
Fold in chopped asparagus.
Pour into prepared quiche pan.
Sprinkle with Parmesan.
Bake in preheated 325 degree F oven for 1 hour or until set.
Nutrition Facts
Serving Size 13g (0.5 oz)Amount per Serving
Calories 4957% of calories from fat
% Daily Value *
Total Fat 3g
5%
Saturated Fat 2g
9%
Trans Fat
0g
Cholesterol 33mg
11%
Sodium 118mg
5%
Total Carbohydrate
0g
0%
Dietary Fiber 0g
1%
Sugars g
Protein
9g
Vitamin A 9%
•
Vitamin C 9%
Calcium 13%
•
Iron 2%
* based on a 2,000 calorie diet
How is this calculated?
