Asparagus and Ham Slice

Difficulty | Serves 6 | Book 2

Asparagus and Ham Slice
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1 bunch fresh asparagus spears
2 whole eggs
3 egg whites
75g 97% fat-free ham diced
1 cup red capsicum diced
1 cup frozen corn kernels
1 onion diced
¾ cup self-raising flour
pepper
1 cup (100g) 30% reduced fat tasty cheese freshly grated
cooking spray

Per serve
FatTotal6.4g
Saturated3.4g
Fibre2.3g
Protein14.6g
Carbs17.8g
Sugar2.4g
Sodium441mg
Kilojoules791 (cals 189)
GI RatingMedium

Method

Preheat oven 180°C fan forced.

  1. Cut 3cm off ends of asparagus spears and throw away.
  2. Beat eggs and egg whites in a large mixing bowl for 2 minutes. Add all other ingredients except cheese and asparagus, mix together. Pepper to taste.
  3. Fold half the cheese into mixture.
  4. Coat a quiche dish or pie plate with cooking spray, pour mixture into dish then level with back of spoon. Lay asparagus spears in a rotating fashion over top of filling with the tip facing outer edge.
  5. Sprinkle remaining cheese on top. Bake 30-35 minutes or until golden brown and firm to touch in centre. Leave to rest for 5 minutes before serving. 

Suitable to be frozen.

Dietitian's tip

This recipe uses fat reduced cheese and low fat ham. A great way to lower saturated fat and kilojoules, making it suitable for people with diabetes.

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