Going crustless saves 100 calories, 5 grams of fat, 115 milligrams of sodium and 7 grams of carbohydrates. Pie crust traditionally is loaded with saturated fat, so skipping the crust is a good way to stay heart-healthy. Besides, the custardy part is most delicious (and nutritious)!
Ingredients (choose organic when available):
1 small white onion, chopped
1 teaspoon butter
5 ounces mushrooms
6-8 stalks of steamed asparagus, chopped (ends discarded)
(Skinned and then steamed for 3-4 minutes)
1/4 tablespoon dried dill or 1 tablespoon fresh dill
1/4 tablespoon dried thyme or 1 tablespoon fresh thyme
Freshly ground pepper to taste
1 cup reduced fat or low fat cheddar cheese, shredded
1/4 cup part-skim ricotta cheese
3/4 cup nonfat or low-fat milk
4 large eggs
1 tablespoon dried basil or 3 tablespoons fresh basil
Preheat oven to 375 degrees F.
In a large skillet, sweat chopped onion with butter on medium heat until translucent.
Add mushrooms and sauté with onions another 5 minutes.
Add asparagus, dill, thyme and pepper.
Add cheddar cheese and stir; then add ricotta cheese.
Evenly pour mixture into a 9-inch pie dish (sprayed with non stick cooking spray).
In a bowl, mix 3/4 cup milk and eggs.
Pour milk and egg mixture into the pie dish over vegetables.
Sprinkle top with basil.
Bake for 45 minutes or until done.
Serves 12.
Recipe without Pie Crust—-Nutrition Facts per serving: 73 calories, 4.4 grams fat, 71 mg cholesterol, 100 mg sodium, 2.5 grams carbohydrates, 1.5 grams sugar, 6.5 grams protein, High in calcium (13%), vitamin A (10%) and selenium.
Recipe with Pie Crust—Nutrition Facts per serving: 172 calories, 9.4 g fat, 71 mg cholesterol, 215 mg sodium, 15.5 g carbohydrate, 9.2 g sugar, 7.3 g protein. High in calcium (13%), vitamin A (10%) and selenium.