Ham & Asparagus Quiche

Active Time:

25 mins

Total Time:

1 hr 5 mins

Servings:

Nutrition Profile:

Low-Carb Nut-Free Soy-Free High-Protein Gluten-Free

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Ingredients

2 tablespoons extra-virgin olive oil
1 cup thinly sliced red onion
1 pound fresh asparagus, trimmed and cut diagonally (1-inch)
¾ cup chopped ham
1 tablespoon thinly sliced garlic
6 large eggs
¼ cup whole milk
¼ cup half-and-half
2 tablespoons chopped fresh chives, plus more for garnish
1 tablespoon stone-ground mustard
¼ teaspoon ground pepper
⅛ teaspoon salt
1 ½ cups shredded Emmenthal or Swiss cheese

Directions

Preheat oven to 375°F. Coat a 9-inch deep-dish pie pan with cooking spray. Heat a large nonstick skillet over medium heat. Add oil; swirl to coat. Add onion; cook, stirring often, until translucent, 5 to 6 minutes. Increase heat to medium-high and add asparagus; cook, stirring often, until the asparagus is tender-crisp, 3 to 4 minutes. Add ham and garlic; cook, stirring occasionally, until the ham is lightly browned and the garlic is fragrant, about 2 minutes. Remove from heat.
Whisk eggs, milk, half-and-half, chives, mustard, pepper and salt in a medium bowl. Fold in the asparagus mixture and cheese. Spoon into the prepared pie pan. Bake until set and golden brown, 30 to 35 minutes. Let stand for 10 minutes. Slice and garnish with additional chives, if desired.

Equipment

9-inch deep-dish pie pan

Frequently Asked Questions

Is asparagus good for you?

Yes, those green spears are loaded with nutrition, including fiber, vitamin K, folate, vitamin C and potassium. The nutrients in asparagus have been linked with healthy blood pressure, reduced inflammation, and reduced risk of cognitive impairment. Asparagus may even help fight cancer.
Is ham healthy?

While ham can be higher in fat and sodium, you can buy leaner ham, which will slash its fat content by quite a bit. According to the USDA, 3 oz. of cured ham has 44 grams of total fat, whereas the same amount of extra lean cured ham has just 7 grams. Because there's less fat in the lean ham, it leaves more room for protein, which clocks in at 19 grams for the lean ham compared to 7 grams in the regular ham. With that said, lean ham tends to be higher in sodium, so if you need to watch your sodium content, it might be worth going with the higher-fat ham. It's worth noting, too, that you're not getting that much ham in each serving of this quiche—really just enough to flavor it.
Can Ham & Asparagus Quiche be made ahead?

Absolutely. Let the quiche cool down after cooking, cover it and then place it in the refrigerator, where it should be good for up to three days. To reheat, let stand at room temperature, uncovered, for 30 minutes; then bake at 350°F until heated through, 20 to 25 minutes. If you really like planning ahead, you might want to make two quiches at once and freeze one. Frozen cooked quiche should be good for three months. Before freezing, be sure the quiche is completely cool, cut it into slices (if you wish) and wrap it in freezer-safe plastic marked with a "use-by" date. When you're ready to enjoy it, remove it from the refrigerator to thaw for 24 hours and then bake at 350°F until heated through, about 25 minutes.
What are some ways to use up extra cheese?

Having any kind of cheese that melts well is always a good thing. If you have extra Emmenthal or Swiss cheese, it can really amp up the flavor of grilled cheese sandwiches, quiches, pasta and macaroni dishes—and it's perfect as is with crackers on a cheese board.
Should quiche be served hot or cold?

It's your personal preference. It can be served hot, warm, cold or room temperature. However, many people prefer it warm or room temperature, especially for a quiche that contains meat, vegetables and cheese. When cold, the ingredients can be a bit too congealed for some tastes.

Additional reporting by Carrie Myers, M.S. and Linda Frahm

Originally appeared: EatingWell.com, January 2021

Nutrition Facts (per serving)

280	Calories
20g	Fat
7g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 slice
Calories 280
% Daily Value *
Total Carbohydrate 7g	3%
Dietary Fiber 1g	4%
Total Sugars 4g
Protein 19g	38%
Total Fat 20g	26%
Saturated Fat 8g	40%
Cholesterol 226mg	75%
Vitamin A 952IU	19%
Sodium 452mg	20%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.