Salmon Asparagus Quiche
Prep 20M | Cook 1Hr | Enjoy in 1Hr 20M
This savoury dish is not just for the morning. Quiches are a satisfying and delicious meal for breakfast, lunch or dinner. Spring vegetables like asparagus work great in a quiche and increase your daily serving of greens! This recipe is part of our April meal plan.
Pastry for a single crust 9-inch pie, homemade (recipe to follow) or store-bought
4 large eggs
¼ cup milk (1% or 2%)
½ tsp salt
½ tsp ground pepper
2 cups chopped asparagus
¼ cup chopped Roma tomatoes
¼ cup sliced green onions
1 4 oz can salmon, drained well
⅓ cup shredded asiago cheese, divided
- Preheat oven to 375°F.
- Place pie pastry into a 9-inch pie plate and trim edges if required. Line bottom of crust with parchment paper and fill crust with pie weights or dried beans.
- Bake for 15 minutes. Remove pie crust from oven and carefully remove parchment and dried beans. Set aside to cool.
- In a bowl, whisk together eggs, milk, salt and pepper. Set aside.
- Sprinkle asparagus, tomatoes, green onions, salmon and half of cheese into pie crust. Pour egg mixture over top.
- Bake until set, about 45 minutes.
- Remove from oven and sprinkle with remaining cheese. Return to oven and bake until cheese is melted and slightly browned, about 10 more minutes.
Nutritional analysis per one slice (with store-bought pastry)
14 g fat
13 g protein
18 g carbohydrate (16 g available carbohydrate)
2 g fibre
491 mg sodium
Whole Wheat Pie Pasty
Prep 2Hr 30M | Enjoy in 2Hr 30M
½ cup whole wheat flour
½ cup all-purpose flour
½ tsp salt
6 tbsp unsalted butter, chilled and cut into ½ inch cubes
5 tbsp ice water
- In a medium bowl, whisk together flour and salt until combined.
- Cut in chilled butter using a pastry blender until mixture has coarse crumbs with pea-sized pieces of butter.
- Add ice water, 1-2 tbsp at a time, and mix just until dough starts to come together. Dough should be slightly crumbly.
- Gather dough into a ball and knead gently 2-3 times until a ball is formed.
- Place dough ball on a piece of parchment paper. Lightly flour top of dough. Roll dough out into a 9-inch disk.
- Wrap disk in plastic wrap and refrigerate until dough is firm, about two hours.
- When ready to use dough, remove from the refrigerator and let sit at room temperature for 15 minutes before rolling out.
- Lightly flour work surface, then roll out dough until it is 1/8 inch thick. Carefully transfer to a pie plate and trim edges.
- Use in your favourite recipes, including our Salmon Asparagus Quiche.
Nutritional analysis per one slice
12 g fat
3 g protein
15 g carbohydrate (14 g available carbohydrate)
1 g fibre
198 mg sodium