Spotlight on Asparagus
Nutrition Blog

Spotlight on Asparagus

As we get further into spring, lots of wonderful vegetables come into season. Spring is the high point for asparagus, a versatile and nutritious veggie.

We eat the tender tips of asparagus shoots, the pretty feathery end. Asparagus needs to be eaten within a day or two of purchase otherwise it develops a woody texture. Look for bright green, thinner asparagus to know you will have a tasty veggie with your meal.

Asparagus is a great source of fiber, a variety of B vitamins, and vitamin K, among other unique amino acids and sulfur compounds. Try grilling it, poaching for a bright and crunchy treat, or my recipe for quiche below which includes sautéed asparagus.

Asparagus and Mushroom Quiche

  • 1 premade frozen pie crust
    • I encourage making fresh crust, but I don’t always have time. So a frozen crust will do the job when you want this delicious vegetarian main dish.
  • 1 bunch asparagus, washed, dried, and cut in thirds, with tough ends removed
  • 6-8 mushrooms, washed, dried and sliced
    • Any type will work but if smaller size, add more
  • 1 shallot, peeled and thinly sliced
  • 2 tablespoons of olive oil
  • 1 garlic clove, chopped
  • 4 eggs, 2 you will only use the egg whites
  • ½ cup shredded mozzarella cheese
  • Shredded Mexican or Italian blend can be substituted
  • 1 cup low fat milk
    • You can use any type of cows milk but since the pie crust and cheese contain fat, I use lowfat or non-fat in this recipe.
  • 2 teaspoons chopped, fresh herbs- dill, thyme, basil, cilantro, all of these work well

Directions

  1. Preheat oven to 425 degrees. Follow pie crust instructions. Some need to defrost others can be used frozen.
  2. Sauté shallot in one tablespoon of olive oil. Once browning, add asparagus. Cook for 2-3 minutes, then add additional tablespoon of olive oil along with garlic and mushrooms. Sauté it all until cooked through, but still a bit firm, about 3 minutes.
  3. As veggies are finishing, crack two eggs, and 2 egg whites into a mixing bowl. Whisk. Add milk and cheese. Whisk a bit more to combine. Pour veggie mix into egg mix. Sprinkle in fresh herbs.
  4. Pour combined mix into pie crust. Bake on wire oven rack for 22-25 minutes, check after 20 minutes and look for a golden brown color across the entire quiche.
  5. Let cool for 5-10 minutes. Slice in eighths. Enjoy with a mixed green salad!