Diabetic Dish of the Week – Crustless Ham and Asparagus Quiche

January 26, 2021 at 6:02 AM | Posted in diabetes, diabetes friendly, Diabetes Self Management, Diabetic Dish of the Week | Leave a comment
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This week’s Diabetic Dish of the Week is a Crustless Ham and Asparagus Quiche. To make this week’s recipe you’ll be needing Asparagus, Red Bell Pepper, Low Fat 1% Milk, All purpose Flour, Egg Whites, Egg, Deli Ham, Basil, Salt, Pepper, and Finely Shredded Swiss Cheese. The Dish is 138 calories and 7 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Crustless Ham and Asparagus Quiche
This low-carb quiche delivers two things: golden crispiness on the outside and 100 percent delectable flavor on the inside!

Ingredients
2 cups sliced asparagus (1/2-inch pieces)
1 red bell pepper, chopped
1 cup low-fat (1%) milk
2 tablespoons all-purpose flour
4 egg whites
1 egg
1 cup chopped cooked deli ham
2 tablespoons chopped fresh tarragon or basil
1/2 teaspoon salt (optional)
1/4 teaspoon black pepper
1/2 cup finely shredded Swiss cheese

Directions
Yield: 6 servings
Serving size: 1/6 of recipe

1 – 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.

2 – 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
https://www.diabetesselfmanagement.com/recipes/snack/crustless-ham-and-asparagus-quiche/

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