Asparagus And Tomato Quiche [Bulkbites.com]

• Servings: 4
• Time: 30 minutes

This is a perfect quiche recipe for breakfast, rich in protein, calcium and complex carbohydrates. Fresh tomato and asparagus provide lots of vitamins, minerals and antioxidants. Besides being rich in vitamins and minerals, asparagus also stops water retention in the body for stronger muscles. Hence it is advisable for the bodybuilders to consume asparagus before workouts. Prepare this quiche in a small pie pan to make an easy take-away snack.

Nutrition

• calories: 382
• protein: 14
• carbs: 40
• fat: 18
• saturated fat: 5.34
• polyunsaturated fat: 4.22
• monounsaturated fat: 7.68
• cholesterol: 91
• sodium: 562
• potassium: 323
• dietary fiber: 2.38
• sugars: 23.55
• vitamin a: 195
• vitamin c: 7
• calcium: 201
• iron: 2
• magnesium: 0
• complex carbs: 14.07
• other fats: 0.76

Ingredients

• 1 pie shell Pie crust, cookie-type, prepared from recipe, graham cracker, baked
• 1 cup Asparagus, raw
• 2 medium Egg, whole, raw, fresh
• 1 cup cherry tomatoes Tomatoes, red, ripe, raw, year round average
• 1 cup, shredded Cheese, low fat, cheddar or colby
• 0.5 cup Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D
• 1 tablespoon Sour cream, reduced fat
• 1 dash Salt, table
• 1 tbsp, ground Spices, pepper, black

Instructions

• Preheat the oven to 375 degree F (190 degree C).
• Blanch the asparagus in boiling water for 1 minute. Drain and keep aside.
• Place the pie crust in a baking pan and sprinkle cheese evenly. Top with asparagus and tomatoes.
• In a bowl whisk together, eggs, milk, sour cream, salt and pepper. Pour this mixture over the pie crust.
• Bake in the oven for about 40 minutes until a knife inserted near the center comes out clean.
• Let it stand for 5 minutes before cutting the wedges.
• Serve warm.