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Ultra-Low Calorie Delightful Quiche Recipe

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Ingredients

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	1/4 cup roasted garlic clove, mashed well
	1/4 cup onion, chopped finely
	1 cup fresh baby asparagus spear, tough ends removed, chopped coarsely
	2 tablespoons vegetable broth
	1 teaspoon red pepper flakes
	3 teaspoons dried basil
	salt
	1/2 cup low fat cottage cheese
	1/2 cup nonfat milk
	1 (16 ounce) carton pasteurized liquid egg-whites
	3 whole eggs

Nutritional information

78.4

Calories

27 g

Calories From Fat

3 g

Total Fat

1 g

Saturated Fat

95.3 mg

Cholesterol

112 mg

Sodium

6 g

Carbs

1.1 g

Dietary Fiber

2.6 g

Sugars

7.3 g

Protein

107g

Serving Size

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Ultra-Low Calorie Delightful Quiche Recipe

Name: Ultra-Low Calorie Delightful Quiche Recipe
Prep time: 20 min
Cook time: 50 min
Total time: 1 h 10 min
Yield: 6
Cuisine: American
Ingredients: : 1/4; : 1/4; : 1; : 2; : 1; : 3; : 1/2; : 1/2; : 1; : 3

Features:

Cuisine:

American

If you have done the Hcg VLCD protocol ( Very Low Calorie Diet ) you know that staying within 500 calories/day for 21 days is not easy! And because one cannot have more than one sort of vegetable with the two protein meals, things get boring fast. So I've been toying with creating recipes that meet the strict criteria, and this is by far my favorite for a filling (okay, maybe not filling, exactly, but nutritious and legal !

70 min
Serves 6
Easy

Ingredients

Directions

Very, Very Low-Calorie Quiche, If you have done the Hcg VLCD protocol ( Very Low Calorie Diet ) you know that staying within 500 calories/day for 21 days is not easy! And because one cannot have more than one sort of vegetable with the two protein meals, things get boring fast So I’ve been toying with creating recipes that meet the strict criteria, and this is by far my favorite for a filling (okay, maybe not filling, exactly, but nutritious and legal !, If you have done the Hcg VLCD protocol ( Very Low Calorie Diet ) you know that staying within 500 calories/day for 21 days is not easy! And because one cannot have more than one sort of vegetable with the two protein meals, things get boring fast So I’ve been toying with creating recipes that meet the strict criteria, and this is by far my favorite for a filling (okay, maybe not filling, exactly, but nutritious and legal !

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Steps

1 Done	Spray a 9" Pie Dish With a Very Small Amount of Olive-Oil Spray, and Rub With Fingers to Distribute Well, Coating Surface Lightly.
2 Done	in Skillet, Heat the Broth and Stem the Onion, Garlic, and Asparagus Until Soft, Adding More Broth as Needed. Add Seasonings and Let Cool Slightly.
3 Done	in a Bowl, Beat Eggs, Whites, Cottage Cheese, and Milk Until Well Blended. Add Vegetables. Pour Into Dish, and Bake at 350" Until Puffy and Golden (about 40 Minutes).