Heart-Healthy Asparagus Pie
Elevate your meals with this irresistibly wholesome Heart-Healthy Asparagus Pie—a deliciously nutritious dish that’s perfect for brunch, lunch, or a light dinner. Featuring a flaky whole wheat pie crust, vibrant fresh asparagus, creamy low-fat cheddar cheese, and a protein-packed egg mixture, this recipe is a flavorful way to indulge without the guilt. Sautéed garlic and green onions infuse aromatic richness, while the use of low-fat milk and egg whites keeps this pie light yet satisfying. Ready in just an hour, this easy-to-make delicacy offers a balanced blend of textures and nutrients, making it an ideal choice for those seeking tasty heart-healthy recipes. Slice into a golden, cheesy pie that pairs perfectly with a crisp side salad or a bowl of fresh fruit for the ultimate guilt-free indulgence.
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Recipe Information
Ingredients
- 1 piece whole wheat pie crust
- 1 pound fresh asparagus
- 3 large egg
- 2 large egg whites
- 1 cup low-fat milk
- 1 cup low-fat cheddar cheese, grated
- 2 tablespoons green onions, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Preheat the oven to 350°F (175°C).
Roll out the whole wheat pie crust and line a 9-inch pie dish with it. Set aside.
Wash and trim the asparagus, then cut into 1-inch pieces.
In a large skillet, heat olive oil over medium heat. Add minced garlic and chopped green onions. Sauté for about 2 minutes until fragrant.
Add the asparagus to the skillet and cook for 5-6 minutes until tender but still crisp. Remove from heat and set aside.
In a large bowl, whisk together the eggs, egg whites, and low-fat milk. Add salt and black pepper, whisking until well combined.
Spread the cooked asparagus mixture evenly over the prepared pie crust.
Pour the egg mixture over the asparagus.
Sprinkle the grated low-fat cheddar cheese evenly over the top of the pie.
Place the pie in the preheated oven and bake for about 35-40 minutes, or until the top is golden brown and the pie is set in the center.
Allow the pie to cool for a few minutes before slicing and serving.
Nutrition Facts
Calories |
683 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.1 g | 55% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 678 mg | 226% | |
| Sodium | 1751 mg | 76% | |
| Total Carbohydrate | 35.3 g | 13% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 18.6 g | ||
| Protein | 45.8 g | 92% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 515 mg | 40% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 1308 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
