Ingredients
Directions
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.
Categories
Appetizer Breakfast Diabetic Snack and Appetizer Recipes Dinner Snack Main dish Keto Low Calorie Low Carb
Copyright Diabetic Cooking.
