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.
Ingredients:
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
Directions:
- 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 facts:
Serves 6
Nutritional analysis per one slice (with store-bought pastry)
251 calories
14 g fat
13 g protein
18 g carbohydrate (16 g available carbohydrate)
2 g fibre
491 mg sodium
Ingredients:
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
Directions:
- 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 facts:
Serves 6
Nutritional analysis per one slice
174 calories
12 g fat
3 g protein
15 g carbohydrate (14 g available carbohydrate)
1 g fibre
198 mg sodium
