Serves 8 / Traditional quiche can be loaded with fatty cheese and eggs—tough for people with acid reflux. Here, using egg substitute and light cheese trims the fat and calories, while roasted vegetables enhance the flavor.
Nonfat cooking spray
1 pound asparagus, tough ends trimmed
1 red bell pepper, cut into 8 pieces, seeds and ribs removed
Salt and pepper
10 ounces mushrooms, sliced
1 low-fat frozen whole-wheat pie crust, thawed
2 ounces light Jarlsberg cheese, diced
6 basil leaves, julienned
1 cup reduced-fat buttermilk
1/2 cup egg substitute or 2 egg whites
1 egg, beaten
1. Preheat oven to 400º. Spray a nonstick baking sheet with cooking spray. Arrange asparagus and peppers on sheet in a single layer. Season with salt and pepper; spray again with cooking spray, toss, and rearrange in one layer. Roast until asparagus are tender and red peppers are blackened, about 30 minutes.
2. Spray a nonstick skillet with cooking spray and sauté mushrooms over high heat. Season with salt and pepper. Cook until liquid is reabsorbed and mushrooms start to caramelize, about 10 minutes. When peppers are cool, peel and discard blackened skin. Dice peppers. Cut asparagus into 1-inch pieces.
3. Reduce oven temperature to 350º. Place pie crust in a 9-inch pie dish and arrange roasted peppers, asparagus, mushrooms, cheese, and basil on crust.
4. In a glass measuring cup, mix buttermilk, egg substitute or whites, egg, salt, and pepper. Whisk to combine. Carefully pour egg mixture over vegetables. Cook until filling is firm, about 45 minutes. Move quiche to top oven rack and broil until top is well browned, 1–2 minutes.
Nutrition Facts Per Serving: Calories: 159 calories % fat calories: 40 Fat: 7g Saturated Fat: 3g Cholesterol: 36mg Carbohydrate: 15g Protein: 10g Fiber: 4g Sodium: 180mg