Egg whites added to whole eggs gives this dish a light texture and helps to reduce the fat and cholesterol, while roasted veggies add lots of flavor as well as vitamins. If fresh asparagus is difficult to come by, substitute another fresh green like broccoli or spinach.
1/2 pound asparagus, trimmed and cut into 2-inch pieces
1 cup chopped or shredded cooked turkey or chicken
2 egg whites
2 teaspoons all-purpose flour
1/2 teaspoon baking powder
1/2 cup low-fat (1%) milk
1 (9-inch) pie crust, in pie pan
2 ounces blue cheese, such as Danish or Point Reyes, crumbled (about 1/2 cup)
Preheat the oven to 425°F. In a medium bowl, combine onion, bell pepper, 1/4 teaspoon of the salt and olive oil; toss to coat. Transfer to a baking sheet (don't wash bowl) and roast until beginning to brown around the edges, about 10 minutes. Add asparagus to the bowl and toss to coat with any remaining oil. Add to the baking sheet and roast until just tender, about 10 minutes more. Set aside to cool.
Lower oven to 350°F. In a large bowl, combine eggs, egg whites, flour, baking powder and milk; whisk to combine. Stir in turkey and vegetables, then pour mixture into prepare pie crust. Sprinkle with cheese. Place quiche on a baking sheet, and bake until filling it set and pie crust is golden brown, about 45 minutes. Cool completely before serving.
Per Serving:250 calories (130 from fat), 15g total fat, 4.5g saturated fat, 100mg cholesterol, 570mg sodium, 14g carbohydrates, (1 g dietary fiber, 4g sugar), 15g protein.