This nutrient-dense quiche is made with phyllo pastry and a different mix of ingredients for a burst of flavour.
2 Tbsp (30 mL) extra-virgin olive oil, divided
3 sheets phyllo pastry
1/3 cup (80 mL) shallots, minced
1 1/2 Tbsp (22 mL) Dijon mustard
2 lb (1 kg) fresh asparagus of medium thickness, trimmed and steamed or boiled
2 large free-range eggs
1/2 cup (125 mL) whole milk
1/2 cup (125 mL) low-fat Greek yogourt
1/4 tsp (1 mL) grated nutmeg
1/4 tsp (1 mL) freshly ground black pepper
1 cup (250 mL) Gruyere cheese, grated, divided
Preheat oven to 400 F (200 C).
Oil 8 x 11 x 1 in (20 x 30 x 2.5 cm) tart pan. Place sheet of phyllo pastry in pan, brush with oil, and repeat with remaining 2 sheets, oiling top. Any overhanging pastry can be folded into the pan, becoming part of the crust. Line with parchment paper and add pastry weights (see tip box for more information) to cover. Bake for 10 minutes, until sides are lightly golden. Remove from oven, remove pastry weights, and let cool for a few minutes.
Meanwhile, heat 1/2 Tbsp (7 mL) oil and shallots in small skillet over medium heat. Cook until shallots are translucent, about 3 to 4 minutes. Remove from heat.
Brush top of cooled pastry crust with mustard; add shallots. Place asparagus on top in a tip-to-end pattern so everyone gets some tips!
Whisk eggs, milk, yogourt, nutmeg, pepper, and half the cheese together. Pour over asparagus. Add remaining cheese.
Bake for 10 to 15 minutes until crust is golden brown and liquid is set. Do not overcook, as quiche will continue cooking after it is removed from oven. Allow quiche to cool slightly before removing from pan, slicing, and serving.
Remove from pan, slice, and serve.
Serves 4 to 6.
Each serving (based on 4) contains: 351 calories; 20 g protein; 22 g total fat (9 g sat. fat, 0 g trans fat); 19 g carbohydrates; 3 g fibre; 319 mg sodium
Pastry weights, also known as pie weights, are pea-sized ceramic or stainless steel balls used to weigh down the pastry or pie crust when baking. This keeps the pastry’s shape and prevents air pockets from developing. Pastry weights can be purchased at cookware stores or you can simply use uncooked beans or legumes. Pour them into the pastry crust in a single layer to cover.
source: “Celebrate Asparagus“, alive #355, May 2012