Method of Preparation

    Wash your hands before you start.

      1. Preheat the oven to 350°F (175°C).

      2. Lightly coat six 4-ounce ramekins or a muffin tin with cooking spray.

      3. Heat olive oil in a non-stick sauté pan over medium heat.

      4. Add asparagus and sun-dried tomatoes and sauté for 8–10 minutes, or until the asparagus begins to soften. If needed, add a few tablespoons of water, cover, and steam for 5 minutes before continuing to sauté until the liquid evaporates. Allow the mixture to cool slightly.

      5. In a mixing bowl, whisk together basil, egg substitute, milk, flour, salt, and pepper until smooth.

      6. Divide the asparagus mixture evenly among the ramekins or muffin cups.

      7. Carefully pour the egg mixture over the vegetables, filling each cup nearly to the top.

      8. Bake for 30 minutes, or until the custards are puffed and lightly golden.

      9. Allow to cool for a few minutes before gently removing from the ramekins or muffin tin.

      10. Serve warm and enjoy.

    Nutrition Information (Per Serving)

• Energy: 60 kcal
• Total Carbohydrate: 5 g
• Protein: 9 g
• Fat: 1 g
• Fiber: 1 g

    Why It’s Good for You

     Rich in high-quality protein and low in carbohydrates, these savory custards help promote satiety while supporting healthy blood glucose levels. Asparagus provides fiber, folate, and antioxidants, while sun-dried tomatoes and basil add flavor and beneficial phytonutrients, making this a nutritious and flavorful choice for healthy eating.