Egg white, Tuna and Asparagus Quiche
73Min
Intermediate
Ingredients
10
10 individual quiches
ingredient_quantity
recipe ingredient
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
.
Nutrition Value
Energy
127 kcal
Protein
13.66 g
Carbohydrates
4.2 g
Fats
5.46 g
Information per serving
Instruction
73 Minutes
-
Muffin tins/ Mini quiche pans
5 MinUsing cooking spray grease a 10-indent muffin tin or 10 mini quiche pans and set aside. -
Pre-heat oven
3 MinPre-heat the oven to 180˚C. -
Heat olive oil
4 MinIn a saucepan, heat the olive oil over a medium heat. -
Fry onion and asparagus
8 MinAdd the onion and asparagus and fry for 5-8 minutes until the asparagus begins to soften but does not turn brown -
Cool
10 MinRemove from the heat and transfer to a mixing bowl. Allow to cool for 10 minutes. -
Add tuna, dressing and sauce
4 MinIn the same bowl, place the tuna, no oil salad dressing and Lazenby sauce and mix well. -
Separate bowl mixture
5 MinIn a separate bowl place, the egg whites, parmesan cheese, salt, pepper and parsley and mix well. -
Dividing mixtures
10 MinDivide the tuna mixture between the 10 quiche pans and then divide the egg mixture between the muffin pans -
Sprinkle mozzarella cheese
4 MinSprinkle the mozzarella cheese over the top. -
Baking
15 MinBake for approx. 15 minutes until just set -
Cool
5 MinRemove and allow to cool in the pans for 5 minutes before transferring to a cooling rack
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