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Savory Asparagus Custards

This recipe calls for spring asparagus, sun-dried tomatoes, and fresh basil. When you only need a small amount of fresh herbs like basil, buy fresh herbs in the tube at the grocery store. They last for 3 months in the refrigerator and are sure to come in handy.

Prep Time: 10 minutes

Nutrition Facts

Serving Size: 1/6 of recipe

  • Calories 65
  • Carbohydrate 5 g
  • Protein 10 g
  • Fat 1.0 g
  • Saturated Fat 0.1 g
  • Sugar 2 g
  • Dietary Fiber 1 g
  • Cholesterol 0 mg
  • Sodium 180 mg
  • Potassium 265 mg

This Recipe Serves 6

Ingredients

6 4-ounce ramekins (or a muffin tin if you don’t have ramekins)
Cooking spray
1 teaspoon olive oil
1 bunch asparagus (2 cups chopped)
2 tablespoons chopped sundried tomatoes (not packed in oil)
1 tablespoon chopped fresh basil
16 ounces egg substitute
¼ cup skim milk
1 tablespoon flour
½ teaspoon salt (optional)
¼ teaspoon ground black pepper

Instructions

  1. Preheat the oven to 350 degrees F. Coat the ramekins or 6 cups in a muffin tin with cooking spray. Set aside.
  2. Add olive oil and cooking spray to a medium non-stick sauté pan over medium heat and sauté the asparagus and sun dried tomatoes for 8-10 minutes or until asparagus begins to soften. If asparagus is really thick, add a couple of tablespoons of water to the pan and cover for 5 minutes to steam, then continue sautéing until all liquid is absorbed. Set aside to cool.
  3. Whisk together basil, egg substitute, skim milk, flour, salt and pepper until smooth with no lumps.
  4. Divide the asparagus mixture evenly among the six ramekins or muffin tins. Cups will be full.
  5. Carefully pour the egg mixture over the asparagus just to the top, do not overfill. 
  6. Bake for 30 minutes or until the custards are puffed and just starting to brown.
  7. Remove from the oven and cool slightly. Then turn the custards out of the ramekins or muffin tins and serve.

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*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

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