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Hawaii Foods - Nutrition with aloha College of Tropical Agriculture and Human Resources Cancer Center
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Asparagus Quiche
Asparagus Quiche Enlarge Image

Ingredients:



    Crust:

  • 3/4 cup white flour
  • 3/4 cup whole-wheat pastry flour
  • 1/4 tsp salt
  • 1/2 tsp baking powder
  • 1 tsp dill
  • 3 Tbsp safflower oil
  • 3 to 4 Tbsp water, cool


  • Filling:

  • 1 20-oz block firm tofu, drained, squeezed dry with paper towels
  • 2 Tbsp olive oil
  • 1 Tbsp balsamic vinegar
  • 1 Tbsp rice vinegar or lemon juice, fresh
  • 2 tsp miso, mellow white
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 medium onion, finely chopped
  • 1/2 cup red bell pepper, chopped
  • 2 cloves garlic, minced
  • 1/2 lb asparagus, fresh, trimmed to 4 inch pieces (cut remaining stalks into 2 inch pieces for sauteing)
  • 1 Tbsp parsley, chopped
  • 1 tsp Italian seasoning


Directions:



    Crust:

  1. Combine dry ingredients in a medium bowl.
  2. Mix together the wet ingredients and pour into the center of the dry ingredients.
  3. Fold in until just combined.
  4. Pat into a flat disk and roll into a thin round shape; place in pie plate and crimp edges.


  5. Filling:

  6. In a food processor, combine the tofu, 1 Tbsp oil, vinegar, miso, salt, and pepper. Process until smooth and creamy. Transfer to a medium bowl.
  7. Sauté the vegetables (except the asparagus spears and parsley and reserve 8 slices of Shiitake mushroom for decoration) and garlic in a sauté pan with remaining 1 Tbsp olive oil.
  8. When the vegetables begin to soften, add in the fresh parsley and Italian seasoning. Cook 1 minute more to release flavors.
  9. Add the cooked vegetables to the tofu mixture and mix well.
  10. Smooth into the pie crust and decorate the top with asparagus spears (in a wheel design with Shiitake mushroom slices in between). Brush a little olive oil over the spears to keep them from drying out durin


Notes:

  • Nutrition note: This is a great way to be creative with tofu! Instead of eggs, tofu is a vegan filling for quiche, and the presentation is eye-catching for a potluck or special occasion.


Recipe makes : 6 servings
Serving size : 1/6 pie (7 oz)
Calories (kcal): 307
Protein (g): 13
Carbohydrate (g): 31
Total Dietary Fiber (g): 5
Total Fat (g): 16
Saturated Fat (g): 2
Monounsaturated Fat (g): 6
Polyunsaturated Fat (g): 8
Cholesterol (mg): 0
Vitamin A (RE): 37
Vitamin E (alpha-TE): 4
Vitamin C (mg): 24
Thiamin (mg): 0
Riboflavin (mg): 0
Niacin (mg): 3
Folate (mcg): 130
Vitamin B-6 (mg): 0
Vitamin B-12 (mcg): 0
Calcium (mg): 248
Iron (mg): 4
Magnesium (mg): 77
Phosphorus (mg): 227
Zinc (mg): 2
Potassium (mg): 370
Sodium (mg): 422


Source: A Dash of Aloha Cookbook, Kapi'olani Community College, University of Hawai'i, 2007