Egg white, Tuna and Asparagus Quiche

    Ingredients

    Oil, olive, extra virgin

    20 ml

    Asparagus, sliced in 0.5 cm rounds, tips reserved

    100 g

    Onion, finely diced

    100 g

    Tuna, in brine, drained

    300 g

    Nestlé No oil Salad Dressing, French

    40 ml

    Nestlé Lazenby Sauce

    20 ml

    Egg whites, large

    60 g

    Parmesan Cheese, grated

    60 g

    Salt, fine

    2 g

    Pepper, black, fine

    1 g

    Parsley, fresh, finely chopped

    5 g

    Mozzarella Cheese, grated

    40 g

     

    Method

    1. Using cooking spray grease a 10-indent muffin tin or 10 mini quiche pans and set aside.
    2. Pre-heat the oven to 180 ̊C.
    3. In a saucepan, heat the olive oil over a medium heat.
    4. Add the onion and asparagus and fry for 5-8 minutes until the asparagus begins to soften but does not brown.
    5. Remove from the heat and transfer to a mixing bowl. Allow to cool for 10 minutes.
    6. In the same bowl, place the tuna, no oil salad dressing and Lazenby sauce and mix well.
    7. In a separate bowl place, the egg whites, parmesan cheese, salt, pepper and parsley and mix well.
    8. Divide the tuna mixture between the 10 quiche pans and then divide the egg mixture between the muffin pans.
    9. Sprinkle the mozzarella cheese over the top and place asparagus tips on top.
    10. Bake for approx. 15 minutes until just set.
    11. Remove and allow to cool in the pans for 5 minutes before transferring to a cooling rack

    Note:

    Asparagus can be replaced with broccoli as an alternative