Low Sodium Asparagus Pie
Discover a savory delight with this Low Sodium Asparagus Pie, a balanced and wholesome dish perfect for those seeking a health-conscious meal without sacrificing flavor. Highlighting the natural sweetness of tender asparagus and enhanced by aromatic chives, dill, and a hint of nutmeg, this pie features a creamy egg filling enriched with unsalted Parmesan cheese, all nestled inside a low-sodium pie crust. Sautéed asparagus adds a delicate bite, while freshly ground black pepper provides a subtle kick. Simple yet elegant, this recipe is ideal for brunch, lunch, or a light dinner, offering a low-sodium alternative for those mindful of their dietary needs. Ready in under an hour and serving up to six, this asparagus pie is designed to please both your palate and your health goals.
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Recipe Information
Ingredients
- 500 grams asparagus
- 3 large eggs
- 50 grams unsalted butter
- 240 milliliters whole milk
- 50 grams all-purpose flour
- 60 grams grated Parmesan cheese (unsalted)
- 15 grams fresh chives, finely chopped
- 10 grams fresh dill, finely chopped
- 1 teaspoon black pepper
- 0.5 teaspoon nutmeg, freshly grated
- 1 pre-made low-sodium pie crust
Instructions
Preheat your oven to 180°C (350°F).
Trim the woody ends off the asparagus and cut the spears into 3 cm (about 1 inch) pieces.
In a large skillet, melt the unsalted butter over medium heat. Add the asparagus and sauté for about 5 minutes until just tender. Set aside to cool slightly.
In a large bowl, whisk together the eggs and whole milk until well combined.
Gradually add the all-purpose flour to the egg mixture, whisking continuously to avoid lumps.
Stir in the Parmesan cheese, chopped chives, dill, black pepper, and nutmeg.
Place the pre-made low-sodium pie crust in a 9-inch pie dish and trim any overhanging edges.
Arrange the sautéed asparagus evenly across the bottom of the pie crust.
Pour the egg mixture over the asparagus, ensuring it is evenly distributed.
Place the pie dish on a baking sheet to catch any spills and bake in the preheated oven for 35 to 40 minutes, or until the filling is set and the top is golden brown.
Remove the pie from the oven and let it cool for 10 minutes before slicing and serving.
Nutrition Facts
Calories |
1029 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.6 g | 87% | |
| Saturated Fat | 34.8 g | 174% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 698 mg | 233% | |
| Sodium | 336 mg | 15% | |
| Total Carbohydrate | 76.2 g | 28% | |
| Dietary Fiber | 14.2 g | 51% | |
| Total Sugars | 21.5 g | ||
| Protein | 44.0 g | 88% | |
| Vitamin D | 5.7 mcg | 29% | |
| Calcium | 602 mg | 46% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 1807 mg | 38% | |
*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.
