Egg white, Tuna and Asparagus Quiche
73Min
Intermediate
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 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
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