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9. Recipe of the Month
Savory Asparagus Custards
Savory Asparagus Custards
A light, protein-rich savory custard combining tender asparagus, sun-dried tomatoes, and fresh basil. With only 60 calories per serving and 9 g of protein, it makes a simple, portion-controlled option for a healthy breakfast, snack, or light meal.
Servings: 6
Ingredients
- Cooking spray — 1 spray
- Olive oil — 1 tsp
- Asparagus, chopped — 1 bunch (about 2 cups)
- Sun-dried tomatoes, chopped and not packed in oil — 2 tbsp
- Fresh basil, chopped — 1 tbsp
- Egg substitute — 2 cups
- Skim milk — ¼ cup
- Flour — 1 tbsp
- Salt — ½ tsp
- Black pepper — ¼ tsp
Method of Preparation
Wash your hands before you start.
Steps to Make It1. Prepare the oven: Preheat oven to 350°F (175°C). Coat six 4-oz ramekins or a muffin tin with cooking spray.
2. Cook the vegetables: Heat olive oil in a non-stick sauté pan over medium heat. Add asparagus and sun-dried tomatoes and sauté for 8–10 minutes, until the asparagus begins to soften. If the asparagus is thick, add a few tablespoons of water, cover, and steam for about 5 minutes. Continue cooking until the liquid is absorbed. Allow to cool.
3. Prepare the custard: In a bowl, whisk together basil, egg substitute, milk, flour, salt, and black pepper until smooth and free of lumps.
4. Assemble: Divide the asparagus and tomato mixture evenly among the ramekins or muffin cups.
5. Add the egg mixture: Carefully pour the custard mixture over the vegetables until just below the top. Do not overfill.
6. Bake: Bake for approximately 30 minutes, or until the custards are puffed and just beginning to brown.
7. Serve: Allow to cool slightly, gently remove from the ramekins or muffin tin, and serve warm.
- Energy: 60 calories
- Carbohydrates: 5 g
- Fat: 1 g
- Protein: 9 g
Nutrition Information (Per Serving)
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