This recipe uses a store-bought pie crust to save time. Prep time is about 15 minutes.
Prep: 15 mins
Cook: 1 hr 20 mins
Total: 1 hr 35 mins
Yield: 1 9-inch quiche
4 egg whites
1 cup low-fat cottage cheese
1 tablespoon olive oil
1 bunch asparagus, trimmed and cut into 1-inch pieces
½ white onion, chopped
2 teaspoons olive oil
1 pound peeled and deveined shrimp
salt and ground black pepper to taste
1 (9 inch) unbaked deep-dish pie crust (such as Marie Callender’s®)
1 (8 ounce) package shredded Monterey Jack cheese
3 green onions, chopped
Step 1: Preheat oven to 375 degrees F (190 degrees C).
Step 2: Pour egg whites, eggs, and cottage cheese into a blender; pulse several times to mix and blend until smooth, about 1 minute.
Step 3: Heat 1 tablespoon olive oil in a large skillet over medium heat; cook and stir asparagus and onion until asparagus is tender, about 8 minutes.
Step 4: Heat 2 teaspoons olive oil in the same skillet over medium heat. Season shrimp with salt and black pepper; cook in hot oil until they turn pink and are no longer translucent in the center, 5 to 8 minutes.
Step 5: Fit pie crust into a 9-inch deep-dish pie plate and spread shrimp into the crust; top with asparagus mixture. Pour cottage cheese mixture over vegetables and shrimp. Spread Monterey Jack cheese over the top of the quiche. Sprinkle green onions over cheese.
Step 6: Bake quiche in the preheated oven until cheese topping is lightly browned and the quiche is set in the center, about 1 hour.
354 calories; protein 25.5g; carbohydrates 16.4g; fat 20.6g; cholesterol 158.9mg; sodium 554.2mg.