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Egg white, Tuna and Asparagus Quiche

Egg white, Tuna and Asparagus Quiche
Egg white, Tuna and Asparagus Quiche
  • Preparation time
    50 min
  • Difficulty Intermediate
  • Number of servings
    12

The combination of fluffy egg whites, savory tuna, and tender asparagus creates a satisfying and nutritious dish that is perfect for any meal of the day.

Ingredients
  • Egg whites, large 60g
  • Olive Oil, extra virgin 20ml
  • Onions, finely diced 100 g
  • Asparagus sliced in 0.5 cm rounds, tips reserved 100 g
  • Tuna in brine, drained 300g
  • MAGGI Oil Free Dressing French 40 ml
  • MAGGI Lazenby Worcester Sauce 20ml
  • Cheese, Parmesan, Grated 60 g
  • Salt, fine 2g
  • Pepper, Black 1g
  • Parsley, Fresh finely chopped 5g
  • Cheese, Mozzarella grated 40g

Tools

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  • srh_media_1753796183
  • srh_media_1753796183
  • srh_media_1753796183
Preparation
  • 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. Add the onion and asparagus and fry for 5-8 minutes until the asparagus begins to soften but does not brown. Remove from the heat and transfer to a mixing bowl. Allow to cool for 10 minutes.
  • 4
    In the same bowl, place the tuna, no oil salad dressing and Lazenby sauce and mix well.
  • 5
    In a separate bowl place, the egg whites, parmesan cheese, salt, pepper and parsley and mix well.
  • 6
    Divide the tuna mixture between the 10 quiche pans and then divide the egg mixture between the muffin pans. Sprinkle the mozzarella cheese over the top and place asparagus tips on top.
  • 7
    Bake for approx. 15 minutes until just set. Remove and allow to cool in the pans for 5 minutes before transferring to a cooling rack.
Nutritional facts per serving
Energy
98.3 kcal | 4.0 %
Protein
8.9 g | 37.0 %
Carbohydrates
2.1 g | 10.0 %
Sugars
0.6 g
Fiber
0.3 g
Sodium
214.3 mg
Fats
5.6 g | 53.0 %
Saturated Fats
1.9 g
Components

PRODUCTS USED IN THE RECIPE

MAGGI Lazenby Worcestershire Sauce

MAGGI Lazenby Worcestershire Sauce in Bulk

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