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Egg white, Tuna and Asparagus Quiche

(0)
73Min
Intermediate

Ingredients

-
10 10 individual quiches
+

This dish has been optimized for 2 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes: here

19  g
Oil, Olive, Salad Or Cooking
100  g
Asparagus, raw TEST LABEL
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
10 
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

Our best tips & tricks for customized portion size

If the quantities are increased, the cooking time may be extended, so look again. Use water & spices sparingly at first and add more later if needed.

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Nutrition Value

Energy
127 kcal
Protein
13.66 g
Carbohydrates
4.2 g
Fats
5.46 g
Information per serving
Lets Cook

Instruction

73 Minutes
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
Egg white, Tuna and Asparagus Quiche

Muffin tins/ Mini quiche pans of 11

Muffin tins/ Mini quiche pans

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

Egg white, Tuna and Asparagus Quiche

Pre-heat oven of 11

Pre-heat oven

Pre-heat the oven to 180˚C.

Egg white, Tuna and Asparagus Quiche

Heat olive oil of 11

Heat olive oil

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

Egg white, Tuna and Asparagus Quiche

Fry onion and asparagus of 11

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

Egg white, Tuna and Asparagus Quiche

Cool of 11

Cool

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

Egg white, Tuna and Asparagus Quiche

Add tuna, dressing and sauce of 11

Add tuna, dressing and sauce

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

Egg white, Tuna and Asparagus Quiche

Separate bowl mixture of 11

Separate bowl mixture

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

Egg white, Tuna and Asparagus Quiche

Dividing mixtures of 11

Dividing mixtures

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

Egg white, Tuna and Asparagus Quiche

Sprinkle mozzarella cheese of 11

Sprinkle mozzarella cheese

Sprinkle the mozzarella cheese over the top.

Egg white, Tuna and Asparagus Quiche

Baking of 11

Baking

Bake for approx. 15 minutes until just set

Egg white, Tuna and Asparagus Quiche

Cool of 11

Cool

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

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