Asparagus, Tomato and Shiitake Mushroom Quiche - 35g Carbs, 4g Fiber
From: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook - By Wellness Team
Healthy entree features whole-wheat crust, seasonal veggies
Quiche, an egg-based savory tart, originated in the Alsace-Lorraine region of France. This light dinner entree goes well with a simple green salad. At various times of year, we change the vegetables to baby artichokes, broccoli, cauliflower, squash or fennel. Many mushrooms do well in quiche, as do oysters or even truffles for a real splurge. The whole-wheat pie crust is healthier than the typical pie crust, laden with saturated fats, and takes only a few minutes to mix and roll out. Enjoy!
>> Whole-wheat pie crust
3/4 cup unbleached all-purpose flour, plus more for dusting
1/2 cup whole wheat pastry flour
1/8 tsp salt
5 Tbsp trans-fat-free vegetable shortening
>> Quiche filling
1 whole-wheat pie crust
Vegetable oil cooking spray
2 shallots, halved and thinly sliced
1/2 lb asparagus, tough ends discarded, sliced into 1-inch pieces
1/2 lb shiitake mushrooms, stems discarded, thinly sliced
1 cup skim milk
1/3 cup egg substitute
1/2 cup reduced-fat Swiss cheese
1 tsp chopped fresh thyme
1/2 tsp chopped fresh oregano
1 large tomato, seeded and diced
1/8 tsp kosher salt (optional)
Freshly ground pepper
>> Whole-wheat pie crust
Preheat oven to 425 degrees F.
In a mixing bowl, combine white and whole wheat flours with salt. Add shortening and with pastry blender, cut fat into the flour. Or quickly use fingers to break up shortening and form a coarse meal. Sprinkle with ice water, 1 tablespoon at a time (up to 5 or 6 tablespoons). Mix with fork until moist dough forms.
Roll dough into a 1/8-inch-thick round on floured piece of wax paper or pastry cloth. Roll it onto a rolling pin and then unroll it onto the pie pan. Cut off excess, leaving an inch to fold under. Crimp edge with the tines of a fork. Freeze for 10 minutes before baking.
>> Quiche filling
Coat non-stick skillet with cooking spray. Preheat over medium heat and add shallots. Saute, stirring, for 3 minutes, then add asparagus and mushrooms. Cook over medium-to-low heat for about 8 minutes.
Place vegetables in the unbaked crust.
In a small bowl, whisk together the milk and egg substitute. Pour mixture over vegetables. Sprinkle with cheese, thyme, and oregano. Press gently with back of a spoon to incorporate into egg mixture. Top with the tomato, salt (if using) and pepper. Bake for 25 to 30 minutes, until set. Remove from oven and allow to sit for 5 minutes. Serve immediately.
Servings: 6
Serving size: one slice
Nutrition per Serving: 280 Calories, 11g Total Fat, 3g Saturated Fat, 5mg Cholesterol, 140mg Sodium, 470mg Potassium, 35g Total Carbs, 4g Dietary Fiber, 12g Protein
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