Today I’m pleased to share with you this very light recipe to make a tasty asparagus quiche. Yes, a quiche is really just a large omelet baked in a pastry shell — at least that’s how I see it. But the final effect is much more beautiful and sophisticated than a simple omelet, you just need a bit of imagination.
The problem with a quiche when you’re on a diet is the crust: shortcrust pastry is very fatty and therefore dramatically increases the final points of the whole quiche. But simply using a lighter pastry solves the problem. And what a result: a flavorful asparagus quiche that’s really nice to bring to the table.
I use phyllo pastry which is very easy to find here in the Netherlands. In Italy it is spreading more and more and nowadays few shops don’t offer it among their pastry sheets. It can also be found in ethnic shops under the name brik pastry. It’s very versatile and super light. As always, a few small tricks are enough to eat with taste and minimal points…
Some other asparagus recipes are here:
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 15 Minutes
- Cooking time: 1 Hour
- Portions: 4
- Cuisine: Healthy
- Seasonality: Spring, Easter
Ingredients
- 4 oz phyllo or brik pastry (see the note below)
- 2 tsp extra virgin olive oil
- 10.6 oz asparagus (about 2/3 lb)
- 3 eggs
- 3 tbsp fat-free Greek yogurt (or fat-free quark)
- 3.4 fl oz skim milk
- 1 oz grated Parmesan cheese
- 2 shallots
- to taste fresh thyme (or another herb of your choice)
- to taste salt and pepper
- Total points = 20 WW points
- Points per serving = 5 WW points
Preparation
First, clean the asparagus: if they’re very tender, simply snap off the tougher end; otherwise use a vegetable peeler to remove the lower outer part of the stalk.
After that, boil them in salted water, leaving the tips out of the pot. After about 5 minutes drain them gently and let them cool.
Don’t throw away the trimmings — just put them back into the asparagus cooking water, add other vegetables and you’ll have a great vegetable broth.
Beat the eggs in a bowl together with the yogurt, the milk, the finely chopped shallots, salt and pepper if you like. Add the little leaves of fresh thyme or other herbs to taste.
Cut the asparagus so that they are all the same length as the short side of the pan you’ll use and add the extra pieces to the egg mixture. Mix well and set aside.
You’ll find some extra information about phyllo pastry in the notes below.
Prepare a small glass with two teaspoons of oil and add a little water to triple the volume. Mix well with a pastry brush: this liquid will be used to moisten the phyllo.
Lightly brush the bottom of a rectangular baking pan of about 12 x 8 in. Open the package of phyllo pastry and remove the first sheet. While working with the first sheet, cover the rest with plastic wrap to prevent it from drying out.
Place the first sheet in the pan covering one corner so that it hangs over the edge. Brush the surface of the phyllo you just laid with the oil-and-water mixture all the way to the edges. Take a second sheet and repeat as shown in the photo, so as to line the pan evenly.
Remember that you need 4 oz of phyllo in total regardless of sheet size; the sheets can be cut roughly if needed.
Pour the egg mixture into the pan and then arrange the asparagus in a row, side by side. Pinch the edges of the phyllo with your fingers, folding them inside the pan, and finish by brushing the remaining oil-and-water mixture over the phyllo.
Tip: dip the brush into the egg mixture as well and brush it over the phyllo for an even more golden effect.
Bake at 356°F–374°F for 30–40 minutes and then let rest outside the oven for at least 15 minutes. If the quiche browns too much but still seems undercooked in the center, place a sheet of aluminum foil over it during baking.
And here our asparagus quiche is ready to be served. Actually, let it cool — it’s even better when cold.
It’s also ideal for aperitifs and buffets: cut into squares the asparagus quiche becomes a perfect finger food.
At home it was fully approved — I actually made it again within a week and I’ll keep making it as long as I find asparagus. I look forward to your comments.
Enjoy your meal!
by Giovanna Buono
Notes
Phyllo pastry is sold in various sizes. In the photos you can see the size I find, about 8 x 9.5 in, and 4 oz corresponds to 5 sheets; however, if you find larger sheets, it’s very easy to cut them into pieces more suitable for use in this recipe.
Phyllo pastry must be handled differently from fattier pastries: once removed from the package it tends to dry quickly and should be brushed with butter before baking. To avoid too many calories, it’s also fine to use just a little melted butter or some oil diluted with water. The effect is the same but the calories are dramatically reduced.
