Egg white, Asparagus and Tuna Quiche Recipe

Name: Egg white, Asparagus and Tuna Quiche Recipe
Prep time: 28 s
Cook time: 30 s
Total time: 73 s
Yield: 10
Cuisine: European
Ingredients: Oil olive extra virgin(20 ml); Asparagus sliced in 0.5 cm rounds(100 g); Onion finely diced(100 g); Tuna in brine drained(300 g); Nestlé No oil Salad Dressing French(40 ml); Nestlé Lazenby Sauce(20 ml); Egg whites large(10 units); Parmesan Cheese grated(60 g); Salt fine(2 g); Pepper black fine(1 g); Parsley fresh finely chopped(5 g); Mozzarella Cheese grated(40 g)

(0)

73 Min

Intermediate

Ingredients

10 10 individual quiches

19 g

Oil, Olive, Salad Or Cooking

100 g

Asparagus, raw

100 g

Onions, Raw

300 g

Fish, tuna, white, canned in water, drained solids

42.4 g

Salad dressing, french dressing, fat-free

22 g

MAGGI Lazenby Worcester Sauce

Egg, White, Raw, Fresh

60 g

Cheese, Parmesan, Grated

2 g

Salt, Table

1 g

Spices, Pepper, Black

5 g

Parsley, Fresh

40 g

Cheese, Mozzarella, Whole Milk

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Nutrition Value

Carbohydrates

4.2 g

Energy

127 kcal

Fats

5.46 g

Protein

13.66 g

Information per serving

Muffin tins/ Mini quiche pans
5 Min

Using cooking spray grease a 10-indent muffin tin or 10 mini quiche pans and set aside.
Pre-heat oven
3 Min

Pre-heat the oven to 180˚C.
Heat olive oil
4 Min

In a saucepan, heat the olive oil over a medium heat.
Fry onion and asparagus
8 Min

Add the onion and asparagus and fry for 5-8 minutes until the asparagus begins to soften but does not turn brown
Cool
10 Min

Remove from the heat and transfer to a mixing bowl. Allow to cool for 10 minutes.
Add tuna, dressing and sauce
4 Min

In the same bowl, place the tuna, no oil salad dressing and Lazenby sauce and mix well.
Separate bowl mixture
5 Min

In a separate bowl place, the egg whites, parmesan cheese, salt, pepper and parsley and mix well.
Dividing mixtures
10 Min

Divide the tuna mixture between the 10 quiche pans and then divide the egg mixture between the muffin pans
Sprinkle mozzarella cheese
4 Min

Sprinkle the mozzarella cheese over the top.
Baking
15 Min

Bake for approx. 15 minutes until just set
Cool
5 Min

Remove and allow to cool in the pans for 5 minutes before transferring to a cooling rack

Muffin tins/ Mini quiche pans of 11

Using cooking spray grease a 10-indent muffin tin or 10 mini quiche pans and set aside.

Pre-heat oven of 11

Pre-heat the oven to 180˚C.

Heat olive oil of 11

In a saucepan, heat the olive oil over a medium heat.

Fry onion and asparagus of 11

Add the onion and asparagus and fry for 5-8 minutes until the asparagus begins to soften but does not turn brown

Cool of 11

Remove from the heat and transfer to a mixing bowl. Allow to cool for 10 minutes.

Add tuna, dressing and sauce of 11

In the same bowl, place the tuna, no oil salad dressing and Lazenby sauce and mix well.

Separate bowl mixture of 11

In a separate bowl place, the egg whites, parmesan cheese, salt, pepper and parsley and mix well.

Dividing mixtures of 11

Divide the tuna mixture between the 10 quiche pans and then divide the egg mixture between the muffin pans

Sprinkle mozzarella cheese of 11

Sprinkle the mozzarella cheese over the top.

Baking of 11

Bake for approx. 15 minutes until just set

Cool of 11

Remove and allow to cool in the pans for 5 minutes before transferring to a cooling rack

Recipe PDF

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Egg white, Asparagus and Tuna Quiche Recipe

Ingredients

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Instruction

Muffin tins/ Mini quiche pans

Pre-heat oven

Heat olive oil

Fry onion and asparagus

Cool

Add tuna, dressing and sauce

Separate bowl mixture

Dividing mixtures

Sprinkle mozzarella cheese

Baking

Cool

Muffin tins/ Mini quiche pans of 11

Pre-heat oven of 11

Heat olive oil of 11

Fry onion and asparagus of 11

Cool of 11

Add tuna, dressing and sauce of 11

Separate bowl mixture of 11

Dividing mixtures of 11

Sprinkle mozzarella cheese of 11

Baking of 11

Cool of 11

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