🍽️ Asparagus Quiche (Low-Fat)
Asparagus quiche is a delightful and savory dish that combines the freshness of asparagus with creamy, custardy filling, all encased in a flaky pie crust. It’s a wonderful option for a light, yet satisfying meal, and it’s particularly favored in spring when asparagus is in season. Here’s a comprehensive response to your queries:
📜 History:
The quiche, a classic French dish, has a long history that dates back to the medieval German kingdom of Lothringen, which is now known as Lorraine. The word “quiche” itself is derived from the German word “kuchen,” meaning cake. The modern-day quiche Lorraine, which features bacon or lardons, originates from the Lorraine region. Asparagus quiche is a variation that emerged as a seasonal adaptation, taking advantage of the fresh asparagus available in spring.
🧀 Components:
- Asparagus: The star ingredient, asparagus adds a unique earthy and slightly nutty flavor.
- Pie Crust: You can use a pre-made pie crust or make your own.
- Eggs: They form the custardy base.
- Milk or Cream: For creaminess.
- Cheese: Often, Gruyère, Swiss, or Parmesan cheese is used for added flavor.
- Seasonings: Salt, pepper, and often nutmeg for a hint of warmth.
👩🍳 Steps to Prepare:
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Prepare the Pie Crust:
- If you’re using a pre-made crust, simply unroll it into your pie dish.
- If you’re making your own crust, follow your favorite pie crust recipe, line the pie dish, and pre-bake it for a few minutes to prevent it from becoming soggy when filled.
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Prep the Asparagus:
- Wash and trim the asparagus spears. You can blanch them briefly if you prefer a milder flavor.
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Prepare the Filling:
- In a bowl, whisk eggs and add milk or cream.
- Stir in shredded cheese, season with salt, pepper, and a pinch of nutmeg.
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Assemble:
- Arrange the asparagus spears on the pre-baked pie crust.
- Pour the egg and cheese mixture over the asparagus.
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Bake:
- Bake in a preheated oven at 350°F (175°C) for 30-35 minutes, or until the quiche is set and lightly browned on top.
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Serve:
- Allow the quiche to cool slightly before slicing.
- Garnish with fresh herbs or more cheese if desired.
⏰ Preparation Time:
- The time needed to prepare asparagus quiche can vary, but it typically takes around 10-15 minutes for preparation and 30-35 minutes for baking. So, in total, you can expect to spend about 40-50 minutes to make this delicious low-fat quiche.
Enjoy your homemade asparagus quiche! 🍽️🌱😋
🥦 Nutrition Facts and Health Information for Asparagus Quiche (Low-Fat)
Nutrition information can vary depending on the specific ingredients and portions used, but here’s a general overview of the health benefits and approximate nutritional values for a typical slice of low-fat asparagus quiche (1/8th of a 9-inch quiche):
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Calories: Approximately 150-200 calories per slice.
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Protein: Provides a moderate amount of protein, around 8-12 grams per slice.
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Carbohydrates: Contains about 10-15 grams of carbohydrates, mainly from the pie crust.
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Fiber: There is some dietary fiber from the asparagus and the crust, providing around 2-3 grams per slice.
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Fat: Low in fat, with approximately 8-10 grams of total fat. The low-fat version may have even less.
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Cholesterol: The cholesterol content is mainly from the eggs and cheese, and it’s generally moderate, around 100-150 milligrams per slice.
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Vitamins and Minerals: Asparagus is a great source of vitamins like vitamin K, vitamin A, and vitamin C. It also contains essential minerals like folate and potassium.
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Calcium: Dairy products like cheese contribute to the calcium content, providing around 150-200 milligrams per slice.
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Sodium: The sodium content can vary depending on the salt and cheese used, but it’s typically around 300-400 milligrams per slice.
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Health Information:
- Asparagus: Asparagus is a nutrient-rich vegetable, known for its high levels of folate, which is important for cell division and growth. It’s also a good source of fiber and various vitamins and minerals.
- Low-Fat: This quiche is considered low-fat because it uses minimal butter or oil and may incorporate reduced-fat dairy products.
- Protein: The eggs and cheese provide a decent amount of protein, which is essential for muscle and tissue repair.
- Moderate Calories: The calorie content per slice is moderate, making it a good option for a light and satisfying meal.
It’s worth noting that the exact nutrition facts can vary based on the specific ingredients and preparation methods used. To get precise nutritional information for your asparagus quiche, you can use a nutrition calculator or refer to the packaging of the ingredients you use. Additionally, if you have dietary restrictions or specific health concerns, you should consult with a healthcare professional or a registered dietitian for personalized guidance. 🌱🥚🧀🍽️
