Food & Drink

Asparagus Swiss Quiche

Reprinted with permission from The Diabetes Comfort Food diet by Laura Cipullo, RD, CDE published by Robert Rose Press

Preheat oven to 350 degrees

One 9-inch quiche dish or glass pie plate sprayed with nonstick cooking spray


3 TBSP golden flaxseeds

1 TBSP water

1 lb asparagus, trimmed and cut into 1 an d1/2 inch pieces

4 green onions, thinly sliced

1 ½ cups one percent milk

1 cup shredded reduced fat Swiss cheese

4 large egg whites

2 large omega-3 enriched eggs

2 tsp Dijon mustard

¼ tsp ground black pepper

1/8 tsp salt

2 TBSP grated Parmesan cheese


Sprinkle flaxseeds into the prepared quiche dish

In a non-stick skillet, heat the water over medium –high heat. Cook the asparagus and green onions in the water, stirring, for five minutes or until tender-crisp.

In a large bowl, whisk together the milk, Swiss cheese egg whites, eggs, mustard, pepper, and salt. Stir in the asparagus.

Pour the mixture into the prepared quiche dish. Sprinkle the top with Parmesan.

Bake in preheated oven for 40 minutes or until a knife inserted in the center comes out clean.

Let stand for 10 minutes before serving.