Asparagus Cheddar Quiche

🥦🧀 Asparagus Cheddar Quiche 🥚

Asparagus Cheddar Quiche is a delicious savory pie that combines the earthy flavor of asparagus with the creamy richness of cheddar cheese, all nestled in a flaky pie crust. It’s a delightful dish that can be served for breakfast, brunch, or as a light dinner option.

📜 History:
The quiche, a traditional French dish, dates back to the medieval German kingdom of Lothringen, which is now the modern-day region of Lorraine, France. It was originally known as “kuchen,” meaning cake. The term “quiche” is derived from the German word “kuchen,” and this dish evolved over time to become the savory custard-filled pie we know today.

🥘 Components:

1. Pie Crust: You can use a store-bought pie crust or make your own from scratch.
2. Asparagus: Fresh asparagus spears, usually blanched or sautéed before adding to the quiche.
3. Eggs: Whisked eggs form the base of the quiche, creating a custard-like texture.
4. Cream or Milk: A combination of heavy cream, milk, or half-and-half is used to make the filling creamy.
5. Cheddar Cheese: Sharp cheddar cheese adds a rich and cheesy flavor.
6. Seasonings: Salt, pepper, and often a pinch of nutmeg for seasoning.
7. Optional Ingredients: You can add other ingredients like caramelized onions, bacon, or herbs for extra flavor.

👩‍🍳 Steps to Prepare:

1. Prep Asparagus: Trim the tough ends of the asparagus and either blanch in boiling water for a few minutes or sauté them until they’re slightly tender. Drain and set aside.

2. Prepare Crust: Pre-bake the pie crust if it’s homemade or thaw it if store-bought. This ensures a crisp crust.

3. Whisk Eggs: In a bowl, whisk together eggs, cream (or milk), salt, pepper, and a pinch of nutmeg. The ratio is usually 4-6 eggs for a 9-inch pie.

4. Layer Ingredients: Sprinkle the shredded cheddar cheese onto the pre-baked pie crust. Add the asparagus on top of the cheese. You can also incorporate other ingredients like bacon or onions at this stage.

5. Pour Egg Mixture: Carefully pour the egg mixture over the asparagus and cheese. Ensure an even distribution.

6. Bake: Bake in a preheated oven at 375°F (190°C) for about 30-35 minutes or until the quiche is set and slightly golden on top.

7. Cool and Serve: Allow the quiche to cool for a few minutes before slicing and serving. It’s great served warm or at room temperature.

⏰ Time Required:
The preparation and baking time for Asparagus Cheddar Quiche can vary but usually takes around 1 hour. Preparing the crust and blanching the asparagus may add some extra time.

Enjoy your delicious Asparagus Cheddar Quiche! 🍽️😋

🥦 Asparagus Cheddar Quiche Nutrition Facts and Health Information 🧀

Here are some approximate nutrition facts for a typical slice of Asparagus Cheddar Quiche, keeping in mind that actual values may vary depending on specific ingredients and portion size:

Nutrition Facts (Per Serving, about 1/6th of a 9-inch quiche):

• Calories: Around 300-350 calories
• Protein: About 10-15 grams
• Carbohydrates: Approximately 15-20 grams
• Dietary Fiber: Roughly 2-4 grams
• Total Fat: Approximately 20-25 grams
• Saturated Fat: Around 10-12 grams
• Cholesterol: About 150-200 mg
• Sodium: Roughly 500-600 mg
• Vitamins and Minerals: Quiche can provide essential nutrients like vitamin A, calcium, and iron, with the exact amount depending on the ingredients and proportions used.

Health Information:

• Protein: The eggs and cheese in the quiche provide a good source of protein, which is essential for various bodily functions, including muscle repair and immune health.

• Fiber: While quiche is not typically a high-fiber dish, the asparagus and, if included, other vegetables can contribute some dietary fiber. Fiber is important for digestive health.

• Fats: The fats in the quiche come from the eggs, cheese, and, potentially, the pie crust. While fats are necessary for overall health, moderation is key. Opt for healthier fats when possible.

• Saturated Fat: Saturated fats are found in cheese and should be consumed in moderation to maintain heart health.

• Cholesterol: Eggs and cheese are sources of dietary cholesterol. While research on dietary cholesterol’s impact on blood cholesterol is evolving, it’s a good idea to consume these in moderation, especially if you have specific dietary restrictions.

• Sodium: The sodium content can vary based on the ingredients, particularly if you include salty additions like bacon. High sodium intake is linked to high blood pressure, so be mindful of your sodium intake.

• Vitamins and Minerals: The asparagus and eggs in the quiche provide various essential vitamins and minerals, including vitamin A, calcium, and iron.

Remember that this is a general overview, and the actual nutritional content of your quiche will depend on the specific ingredients and quantities used. Additionally, making ingredient substitutions, like using low-fat cheese or egg whites, can help reduce the fat and calorie content if you’re looking for a healthier option.