Crustless quiche with asparagus and peppers
Timer Prep Time: 15 mins
Cook Cook Time: 50 mins
Portions Serves: 4

Ingredients

Roasting vegetables intensifies their flavour and brings out their natural sweetness. With spring in the air, asparagus and mint are a perfect combination.

  • 4 cups (1 L) chopped fresh asparagus
  • 2 red bell peppers, chopped
  • 3 tbsp (45 mL) chopped fresh basil or mint, divided
  • 1 tbsp (15 mL) extra virgin olive oil
  • 1 large clove garlic, minced
  • 1 tsp (5 mL) chopped fresh thyme or 1/2 tsp (2 mL) dried
  • 1/2 tsp (2 mL) salt, divided
  • 1/4 tsp (1 mL) fresh ground pepper, divided
  • 1 1/4 cups (300 mL) 2% milk
  • 2 tbsp (30 mL) all-purpose flour
  • 6 eggs
  • 1/2 cup (125 mL) shredded gruyere or old cheddar cheese

Preparation

Preheat oven to 400ºF (200ºC). Line a baking sheet with parchment paper. Set aside two approximately 6 inch (15 cm) diameter pie plates, small casserole or quiche dishes.

In a bowl, toss together asparagus, peppers, 2 tbsp (30 mL) of the mint, oil, garlic, thyme and half each of the salt and pepper. Spread onto prepared sheet and roast for about 25 minutes or until golden brown. Reduce oven to 375ºF (190ºC).

In the same bowl, whisk together milk and flour until smooth. Whisk in eggs and remaining mint, salt and pepper.

Spray pie plates with cooking spray and spread roasted vegetables into bottom of each. Divide egg mixture over top and sprinkle with cheese.

Bake for 25 to 30 minutes or until puffed and golden and knife inserted in centre comes out clean.

Freezer instructions: Let quiche cool completely then wrap in plastic wrap. Overwrap in heavy foil and freeze for up to 2 weeks. Let thaw completely in refrigerator and warm in 350ºF (180ºC) oven for about 10 minutes or until heated through before serving. You can also use the microwave to reheat the quiche or enjoy it at room temperature.

Make ahead instructions: Let cool completely, cover and refrigerate for up to 3 days.

Nutritional Information (per serving)
Calories 310 Fat 19g
Saturated 7g Cholesterol 320mg
Sodium 480mg Calcium 350mg
Carbohydrate 15g Fibre 4g
Sugars 10g Protein 21g
Vitamin A 39% Vitamin C 94%
Iron 24%

*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.