Osteoporosis Canada
Roasted Asparagus and Pepper Crustless Quiche

Roasted Asparagus and Pepper Crustless Quiche

Roasted Asparagus and Pepper Crustless Quiche

Roasted Asparagus and Pepper Crustless Quiche

PREP TIME: 15 minutes

COOK TIME: 50 minutes

SERVES: 4

PREP TIME: 15 minutes
COOK TIME: 50 minutes
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.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Nutritional Information (Per Serving)

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

* 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.

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