This recipe uses a store-bought pie crust to save time. Prep time is about 15 minutes.
Ingredients
- 4 egg whites
- 2 eggs
- 1 cup low-fat cottage cheese
- 1 tablespoon olive oil
- 1 bunch asparagus, trimmed and cut into 1-inch pieces
- ½ white onion, chopped
- 2 teaspoons olive oil
- 1 pound peeled and deveined shrimp
- salt and ground black pepper to taste
- 1 (9 inch) unbaked deep-dish pie crust (such as Marie Callender's®)
- 1 (8 ounce) package shredded Monterey Jack cheese
- 3 green onions, chopped
Directions
Step 1
Preheat oven to 375 degrees F (190 degrees C).
Step 2
Pour egg whites, eggs, and cottage cheese into a blender; pulse several times to mix and blend until smooth, about 1 minute.
Step 3
Heat 1 tablespoon olive oil in a large skillet over medium heat; cook and stir asparagus and onion until asparagus is tender, about 8 minutes.
Step 4
Heat 2 teaspoons olive oil in the same skillet over medium heat. Season shrimp with salt and black pepper; cook in hot oil until they turn pink and are no longer translucent in the center, 5 to 8 minutes.
Step 5
Fit pie crust into a 9-inch deep-dish pie plate and spread shrimp into the crust; top with asparagus mixture. Pour cottage cheese mixture over vegetables and shrimp. Spread Monterey Jack cheese over the top of the quiche. Sprinkle green onions over cheese.
Step 6
Bake quiche in the preheated oven until cheese topping is lightly browned and the quiche is set in the center, about 1 hour.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Calories 354 | |
% Daily Value * | |
Total Fat21g | 26% |
Saturated Fat9g | 44% |
Cholesterol159mg | 53% |
Sodium554mg | 24% |
Total Carbohydrate16g | 6% |
Dietary Fiber2g | 6% |
Total Sugars4g | |
Protein26g | |
Vitamin C6mg | 30% |
Calcium282mg | 22% |
Iron4mg | 21% |
Potassium312mg | 7% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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