Turkey and Roasted Vegetable Quiche - 14g Carbs, 1g Fiber, 4g Sugar

Turkey and Roasted Vegetable Quiche - 14g Carbs, 1g Fiber, 4g Sugar

Egg whites added to whole eggs gives this dish a light texture and helps to reduce the fat and cholesterol, while roasted veggies add lots of flavor as well as vitamins. If fresh asparagus is difficult to come by, substitute another fresh green like broccoli or spinach.


1/2 small yellow onion, thinly sliced
1/2 red bell pepper, cored, seeded and thinly sliced
1 Tbsp olive oil
Salt and pepper to taste
1/2 lb asparagus, trimmed and cut into 2-inch pieces
1 cup chopped or shredded cooked turkey or chicken
3 eggs
2 egg whites
2 tsp all-purpose flour
1/2 tsp baking powder
1/2 cup lowfat milk
1 (9-inch) pie crust, in pie pan
2 oz blue cheese, such as Danish or Point Reyes, crumbled

Preheat the oven to 425 degrees F. Toss onions, bell peppers, oil, salt and pepper together on a large baking sheet. Roast until just tender, about 10 minutes. Add asparagus, toss well and roast until vegetables are golden brown and tender, 15 to 20 minutes more. Add turkey, toss well and set aside. Mix eggs, egg whites, flour, baking powder, milk, salt and pepper together in a medium bowl. Arrange vegetable mixture in pie crust, then pour egg mixture over the top. Scatter cheese over egg mixture and bake until golden brown and cooked through, about 45 minutes. (Tent with foil if top gets too dark before quiche is cooked through). Set aside to cool for 10 minutes before slicing and serving.

Serves: 6 to 8
Serving Size: 5.5 oz/159g-wt.
Nutrition per Serving: 250 Calories, 130 from Fat), 15g Total Fat, 4.5g Saturated Fat, 100mg Cholesterol, 15g Protein, 570mg Sodium, 14g Total Carbs, 1g Dietary Fiber, 4g Sugar