Savory Asparagus and Scallops Quiche
This delightful crustless quiche combines tender asparagus, succulent scallops, and savory miniature corn for a light yet satisfying dish. Infused with the subtle richness of light Jarlsberg cheese and a hint of soy sauce, it offers a balanced flavor profile that tantalizes the taste buds. Ideal for a special brunch or a cozy supper, this low-fat recipe (just 5 grams of fat per serving) pairs wonderfully with a crisp green salad for a complete meal. Enjoy a taste of elegance without the guilt!
6
Servings
42
Calories
10
Ingredients
Ingredients
Asparagus
1/2 lb (Snap off tips and chop into 1/4-inch slices, discarding woody ends.)
Canned miniature corn cobs
1 cup (Drain the corn.)
Instant potato flakes
1/4 cup (Use as is.)
Green onions or scallions
1 cup (Chop finely.)
Scallops
1/2 lb (Slice into 1/4-inch pieces if large.)
Light Jarlsberg cheese
1/2 lb (Shred the cheese.)
Egg whites
6 large (Separate from yolks.)
Evaporated skim milk
1 cup (Use as is.)
Soy sauce
2 teaspoons (Use as is.)
Pepper
1/2 teaspoon (Use as is.)
Instructions
1
Preheat your oven to 350°F (175°C).
2
Prepare the asparagus by snapping off the tips and discarding the woody ends. Chop the asparagus spears into 1/4-inch slices.
3
In a pot of boiling water, plunge the asparagus pieces along with the tips for 3 minutes. Afterward, drain and set aside.
4
Spray a 9-inch pie plate with oil to prevent sticking.
5
Layer half of the asparagus in the bottom of the pie plate, then add half of the drained corn.
6
Sprinkle the potato flakes evenly over the corn, followed by the chopped green onions.
7
Arrange the scallops on top, ensuring they are spaced about 1 inch from the edge of the pie plate.
8
Sprinkle half of the shredded Jarlsberg cheese over the scallops.
9
In a mixing bowl, whisk together the egg whites, evaporated skim milk, soy sauce, and pepper until well combined.
10
Pour half of the egg mixture into the pie, ensuring it covers the layers.
11
Top with the remaining asparagus, the rest of the corn, and the remaining cheese. Gently press down to pack the ingredients slightly.
12
Pour the remaining egg mixture over the top, ensuring everything is covered.
13
Bake in the preheated oven for 40-45 minutes, or until the quiche is set and lightly golden on top.
14
Remove from the oven and let it cool slightly before slicing and serving.
Nutrition Information
5
Fat
6
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main dish described in this recipe?
The dish is a Savory Asparagus and Scallops Quiche, which is a crustless savory pie.
Is this recipe suitable for a low-fat diet?
Yes, this recipe is low-fat, containing only 5 grams of fat per serving.
How many servings does this quiche provide?
This recipe yields 6 servings.
What temperature should the oven be set to?
The oven should be preheated to 350°F (175°C).
What are the primary seafood ingredients used?
The primary seafood ingredient is 1/2 lb of scallops.
What kind of cheese is recommended for this recipe?
The recipe calls for 1/2 lb of shredded light Jarlsberg cheese.
How do you prepare the asparagus?
Snap off the tips, discard the woody ends, chop the spears into 1/4-inch slices, and blanch them in boiling water for 3 minutes.
What is the calorie count per serving?
Each serving contains 42 calories.
Does this quiche have a crust?
No, this is a crustless quiche recipe.
What liquid base is used for the egg mixture?
The base consists of 6 large egg whites and 1 cup of evaporated skim milk.
How long should the quiche bake?
The quiche should bake for 40-45 minutes or until set and lightly golden.
What size pie plate is needed?
A 9-inch pie plate is required for this recipe.
Are whole eggs used in this recipe?
No, only the egg whites are used to keep the dish light and healthy.
What provides the savory flavor in the egg mixture?
Two teaspoons of soy sauce and 1/2 teaspoon of pepper are added for flavor.
What type of corn is included?
One cup of drained canned miniature corn cobs is used.
Why are potato flakes used?
Instant potato flakes are sprinkled over the corn to help provide structure to the crustless quiche.
How should the scallops be arranged?
Arrange the scallops on top of the onions, spacing them about 1 inch from the edge of the pie plate.
What is the protein content per serving?
There are 6 grams of protein per serving.
Can I use scallions in this recipe?
Yes, the recipe calls for 1 cup of finely chopped green onions or scallions.
How should the pie plate be prepared?
Spray the 9-inch pie plate with oil to prevent the ingredients from sticking.
Do I need to cook the asparagus before baking?
Yes, it should be plunged into boiling water for 3 minutes and then drained.
What should I do if my scallops are very large?
If the scallops are large, you should slice them into 1/4-inch pieces.
What is the suggested side dish for this meal?
This quiche pairs wonderfully with a crisp green salad.
When do I add the cheese during assembly?
Half the cheese is sprinkled over the scallops, and the other half is added on top of the second layer of asparagus and corn.
How do I ensure the quiche is packed correctly?
Gently press down on the layers before pouring the final egg mixture to pack the ingredients slightly.
Is there any salt added to the recipe?
The recipe uses soy sauce for seasoning instead of table salt.
How many ingredients are required in total?
There are 10 ingredients listed for this recipe.
Should the quiche be served hot?
It is best to let it cool slightly after removing it from the oven before slicing and serving.
Is this recipe suitable for brunch?
Yes, it is ideal for a special brunch or a cozy supper.
What is the preparation for the green onions?
They should be finely chopped before being added to the quiche.