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Asparagus Pie
Spaghetti squash fills in for dough in this gluten-free quiche-style pie.
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Serves6 (1 slice each)
SWAP ScoreChoose Rarely
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 1 medium spaghetti squash, halved and seeds removed
- 2 teaspoons olive oil
- 1/2 cup yellow onion, diced
- 1 bunch asparagus, ends removed, cut into 1-inch pieces
- 3 cloves garlic, minced
- 5 large eggs
- 1 cup milk, low fat
- 1 cup cheddar cheese, low-fat, shredded
- 1/2 teasp teaspoon black pepper
- 1 cup tomatoes, diced (you can use any tomato, but halved grape or cherry tomatoes hold up best)
Directions
- Preheat the oven to 400°F and grease a 9-inch cake or pie pan.
- Place the squash, cut side up, on a large baking sheet, and bake for about 50 minutes, or until tender. Set aside to cool slightly. (See below for microwave instructions.)
- In a large skillet, heat the olive oil over medium heat. Add the onion and sauté for 3 minutes.
- Add the asparagus and garlic and sauté for about 3 minutes, or until the asparagus is soft and bright green. Remove from the heat and set aside to cool.
- In a large bowl, whisk together the eggs, milk, cheese, salt, and pepper, then add the cooled onion-asparagus mixture and stir to combine. Stir in tomatoes.
- Using a fork, scrape the strands from the spaghetti squash and transfer to the bottom and sides of the greased cake pan, creating an even crust.
- Press paper towels onto the crust to remove any excess moisture.
- Pour the egg mixture onto the “crust” and bake for 40 minutes, or until the pie is firm and not wiggly. Enjoy!
Recipe Tips
To cook the squash in the microwave, slice in half and remove seeds. Place it cut side down in a container with about 1 inch of water and cook on high for about 12 minutes, or until you can easily pierce it with a fork. Remove it from the microwave and allow to cool slightly before handling it.
Nutrition Facts
Asparagus Pie
Amount Per Serving (1 slice each)
Calories 185
Calories from Fat 72
% Daily Value*
Total Fat 8g
12%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 161mg
54%
Sodium 287mg
12%
Potassium 429mg
12%
Total Carbohydrates 17g
6%
Dietary Fiber 3g
12%
Sugars 8g
Protein 13g
26%
Vitamin A
16%
Vitamin C
18%
Vitamin D0%
Calcium
16%
Iron
9%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: What's Cooking? USDA Mixing Bowl
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