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Crustless Asparagus and Ham Quiche

Crustless Ham and Asparagus Quiche

Enjoy the richness of your favorite quiche and leave the carb-loaded crust behind. This low-carb and scrumptious egg-inspired dish delivers two things: golden crispiness on the outside and 100% delectable flavor on the inside.
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Ingredients

Directions

Yield:
6 servings

Serving size:
1/6 of recipe

Preheat oven to 350°F. Combine asparagus, bell pepper, and 1 tablespoon water in microwavable bowl. Cover with waxed paper; microwave on HIGH 2 minutes or until vegetables are crisp-tender. Drain vegetables.

Whisk milk and flour in large bowl. Whisk in egg whites and egg until well combined. Stir in vegetables, ham, tarragon, salt, if desired, and black pepper. Pour into 9-inch pie plate. Bake 35 minutes. Sprinkle cheese over quiche; bake 5 minutes or until center is set and cheese is melted. Let stand 5 minutes before serving. Cut into 6 wedges.

Variations: Add 1 clove minced garlic. Add 2 tablespoons chopped green onion.

Nutrition Information:

Calories: 138 calories, Carbohydrates: 8 g, Protein: 13 g, Fat: 6 g, Saturated Fat: 3 g, Cholesterol: 25 mg, Sodium: 439 mg, Fiber: 1 g

Exchanges per serving: 1/2 Fat, 1 1/2 Vegetable, 1 1/2 Meat.

Copyright Diabetic Cooking.

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