Egg white, Asparagus and Tuna Quiche Recipe
Intermediate
•73 Min
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Ingredients
10
10 individual quiches
ingredient_quantity
recipe ingredient
Oil, Olive, Salad Or Cooking
19
g
Onions, Raw
100
g
Fish, tuna, white, canned in water, drained solids
300
g
Salad dressing, french dressing, fat-free
42.4
g
MAGGI Lazenby Worcester Sauce
22
g
Egg, White, Raw, Fresh
10
Cheese, Parmesan, Grated
60
g
Salt, Table
2
g
Spices, Pepper, Black
1
g
Parsley, Fresh
5
g
Cheese, Mozzarella, Whole Milk
40
g
Utensils and appliances
Muffin Pan
Sauce pan
Bowl
Bowl
Oven
Nutritional Information
Nutrition Table Footer
Carbohydrates
4.2 g
Energy
127 kcal
Fats
5.46 g
Protein
13.66 g
Nutrition Table Footer
5 min
3 min
4 min
8 min
10 min
4 min
5 min
10 min
4 min
15 min
5 min
Recipe steps
73 min
Muffin tins/ Mini quiche pan
Using cooking spray grease a 10-indent muffin tin or 10 mini quiche pans and set aside.
Recipe steps
73 min
Pre-heat oven
Pre-heat the oven to 180˚C.
Recipe steps
73 min
Heat olive oil
In a saucepan, heat the olive oil over a medium heat.
Recipe steps
73 min
Fry onion and asparagus
Add the onion and asparagus and fry for 5-8 minutes until the asparagus begins to soften but does not turn brown
Recipe steps
73 min
Cool
Remove from the heat and transfer to a mixing bowl. Allow to cool for 10 minutes.
Recipe steps
73 min
Add tuna, dressing and sauce
In the same bowl, place the tuna, no oil salad dressing and Lazenby sauce and mix well.
Recipe steps
73 min
Separate bowl mixture
In a separate bowl place, the egg whites, parmesan cheese, salt, pepper and parsley and mix well.
Recipe steps
73 min
Dividing mixtures
Divide the tuna mixture between the 10 quiche pans and then divide the egg mixture between the muffin pans
Recipe steps
73 min
Sprinkle mozzarella cheese
Sprinkle the mozzarella cheese over the top.
Recipe steps
73 min
Baking
Bake for approx. 15 minutes until just set
Recipe steps
73 min
Cool
Remove and allow to cool in the pans for 5 minutes before transferring to a cooling rack