Guest Blog: Crustless Crab Quiche with Asparagus (Low-Carb) By Shelby Kinnaird

Friday, February 26, 2021

 

Crustless Crab Quiche with Asparagus (Low-Carb)

CrustlessCrab Quich with Asparagus Served Up on Livliga's Vivente Pattern
This Delish Dish was Served Up on Livliga's Vivente Healthy Lifestyle Pattern

 

Quiche is one of the all-time great foods. It sounds fancy. It’s easy to make. It’s perfect for breakfast, lunch, or dinner. It’s a great way to sneak a few vegetables into your diet. And it reheats well. Team up a slice of quiche with a leafy green salad and some fruit for a complete meal. What’s not to like?

Well… some quiche crusts are loaded with carbs and unhealthy fat, which isn’t so great if, like me, you live with Type 2 diabetes. What if we could keep the high-protein goodness of quiche, but reduce the carbs and fat somehow? Enter crustless quiche!

This Crustless Crab Quiche features gorgeous lumps of jumbo crab, crisp-tender asparagus, and gooey Swiss cheese. I’ve used a combination of whole eggs and egg whites to reduce the fat and cholesterol a bit, but feel free to use all whole eggs or an egg substitute instead.

If you can’t find amazing lump crabmeat where you are, you can substitute cooked shrimp or you could make a vegetarian version of this quiche by skipping the seafood entirely and adding more vegetables. Sautéed mushrooms, bell peppers, and zucchini would all work well.


Crustless Crab Quiche with Asparagus

8 servings


INGREDIENTS

  • Nonstick cooking spray
  • 1-1/2 tablespoons breadcrumbs
  • 12 ounces jumbo lump crab, picked over to remove all shell
  • 1 bunch asparagus, cut into 1-inch pieces and cooked until crisp-tender
  • 1 cup shredded low-sodium Swiss cheese
  • 1 tablespoon minced onion
  • 3 large eggs
  • 6 egg whites
  • ¾ cup fat-free half and half
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon freshly grated black pepper


INSTRUCTIONS

  1. Preheat the oven to 375°F.
  2. Spray a 9-inch pie plate with the cooking spray and sprinkle the breadcrumbs into the bottom of the pie plate. Sprinkle the  crab on top of the breadcrumbs, being careful not to break up the lumps. 
  3. Arrange the asparagus on top of the crab. Scatter the cheese and onions on top of the asparagus.
  4. In a large bowl whisk together the eggs, egg whites, half and half, salt, and pepper. Pour the mixture into the pie plate.
  5. Bake for 40 to 45 minutes or until the center is set and the top is beginning to brown in spots.
  6. Remove the quiche from the oven and set on a wire rack to cool for about 15 minutes. Slice into 8 wedges.


NOTES

  • Be sure to snap off the woody ends of the asparagus. If the stalks are thick, peel them. 
  • Instead of the 3 large eggs plus 6 egg whites, you may use either 6 large eggs OR 3 large eggs plus ¾ cup egg substitute. 
  • Use jumbo lump crab if you can find (and afford) it. 
  • Make the quiche vegetarian by skipping the crab and adding more vegetables.



Per serving (1 slice): 157 calories, 7g total fat (3g saturated), 45mg cholesterol, 236mg sodium, 6g carbohydrates, 0g fiber, 18g protein



Guest Blogger Bio:
Shelby Kinnaird, Founder of Put on Your Apron, hosts fun, healthy cooking experiences online and in-person. She has written two books, The Diabetes Cookbook for Electric Pressure Cookers and The Pocket Carbohydrate Counter for Diabetes. A passionate diabetes advocate, Shelby leads two DiabetesSisters support groups in Richmond, Virginia. She has lived with Type 2 diabetes since 1999.


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