1-cup all-purpose flour
1 1/2 tsp. sugar
1/4 cup margarine
2 to 3 Tbsp. cold water
2 ozs shredded smoked salmon
2 large eggs
2 large egg whites
1-lb fresh asparagus
3/4 cup skim milk
1/4 cup (1 ounce) shredded Reduced fat Swiss cheese
1/4 cup (1 ounch) finely grated fresh Parmesan cheese
1/4 cup chopped fresh green onions
2 Tbsp. nonfat dry milk
1 tsp chopped fresh or 1/4 teaspoon dried thyme
1/4 tsp. salt
1/4 tsp. pepper
1. Combine 1-cup flour and 1 1/2 teaspoons sugar; cut in 1/4 cup margarine with a pastry blender until mixture resembles coarse meal. Sprinkle with cold water, 1 tablespoon at a time, over flour mixture; stir with a fork just until dry ingredients are moistened. Shape dough into a ball; cover and chill 10 minutes.
2. Roll dough between 2 sheets of heavy-duty plastic wrap to 12-inch circle. Place in freezer 10 minutes or until plastic wrap can be removed easily. Remove top sheet of plastic wrap. Invert and fit pastry into 9-inch pie plate coated with cooking spray. Remove remaining sheet of plastic wrap. Fold edges under and flute.
3. Combine eggs and egg whites in a medium bowl; beat well with a whisk. Brush 2 tablespoons egg mixture over crust; set remaining egg mixture aside. Bake at 375 degrees for 7 minutes; cool on wire rack.
4. Snap off tough ends of asparagus; remove scales with a knife or vegetable peeler, if desired. Cut asparagus into 4-5 inch pieces depending on the size of your dish. Steam asparagus, covered, 5 minutes or until tender. Rinse under cold water. Drain well; set aside.
5. Add skim milk and remaining ingredients to remaining egg mixture in bowl, and beat well. Arrange smoked salmon in bottom of pre-baked crust. Pour egg mixture over salmon. Arrange steamed asparagus spoke-like in egg mixture, alternating stems and tips. If using a 10-inch quiche dish, bake tart at 375 degrees for 35 minutes or until a knife inserted near center of tart comes out clean. If using a regular pie pan, it will bake for about 45-55 minutes.
Yield: 6 servings
Fat: 9 g
Sodium: 370 mg
Fiber: 2.3 g
CHO: 25 grams
If you choose to use a store-bought piecrust it will increase the fat per serving to about 11 grams.