Lunch

No-Crust Chicken-Asparagus Quiche is for Lunch.

No-Crust Chicken-Asparagus Quiche takes 20 minutes to prepare.

No-Crust Chicken-Asparagus Quiche takes 40 minutes to cook.

No-Crust Chicken-Asparagus Quiche makes 6 servings.

The ingredients for No-Crust Chicken-Asparagus Quiche are:

2 cups cut asparagus (1" pieces)
2 Tbsp all-purpose flour
1/2 tsp salt
1/4 freshly ground black pepper
8 oz skinless, bonelsess chicken breast, cut into 1/2" pieces
2 tsp vegetable oil
1/2 cup finely chopped red bell pepper
1/2 cup chopped onion
1 cup skim milk
3 eggs
4.5 oz reduced-fat cheddar cheese - grated

Here is how you make No-Crust Chicken-Asparagus Quiche:

Pre heat oven to 350. Spray 8" pie plate with non-stick cooking spray.In large pot of boiling water, cook asparagus 3 minutes until just tender. Drain, discarding liquid; rinse with cold water. Drain again; set aside 6 asparagus tips to garnish.On sheet of wax paper or paper plate, combine flour, salt, black & red peppers; add chicken turning to coat evenly.In large non-stick skillet, heat 1 tsp of the oil, add chicken, reserving any remaining flour mixture. Cook over medium-high heat, stirring constantly, 4-5 minutes until chicken is no longer pink. Remove chicken from skillet; set aside.In same skillet, heat remaining 1 tsp of oil; add bell pepper, onion and reserved flour mixture. Cook over medium-high heat stirring constantly, 5 minutes until vegetables are softened. Remove vegetable mixture from skillet; set aside.In medium bowl, with wire whisk, combine milk and eggs, blending until mixture is frothy; stir in cheese, asparagus, chicken & vegetable mixture. Pour mixture into prepared pie plate; bake 40 minutes, until knif inserted in center comes out clean.Arrange reserved asparagus tips like spokes of a wheel onto center of quiche. Let stand 5 minutes. Cut into 6 equal wedges.Makes 6 servings.Number of Servings: 6Recipe submitted by SparkPeople user MISSDIANE1.

The nutritional information for No-Crust Chicken-Asparagus Quiche is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 187.3

• Total Fat: 8.1 g
• Cholesterol: 140.2 mg
• Sodium: 400.2 mg
• Total Carbs: 9.1 g
• Dietary Fiber: 1.5 g
• Protein: 20.8 g