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.
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.