Beating high blood pressure with zesty cheddar-asparagus quiche

How do you get the rich taste of a classic quiche with a fraction of the fat? One technique is to make the crust with thinly sliced potatoes. It's a heart-smart substitute for traditional pie crust! Here's a great, easy recipe on how to do it.

Preparation time 30 minutes

Cooking time 45 minutes

Serves 6

• 15 ml (1 tbsp) plain dry bread crumbs
• 250 g (8 oz) small all-purpose potatoes, peeled and very thinly sliced
• 500 g (1 lb) asparagus, trimmed
• Salt to taste175 g (3/4 c) shredded reduced-fat sharp cheddar cheese
• 3 scallions, sliced
• 1 can (350 g/12 oz) evaporated fat-free milk
• 125 ml (1/2 cup) fat-free egg substitute
• 1 large egg10 ml (2 tsp) margarine, melted5 ml (1 tsp) dry mustard
• 1 ml (1/4 tsp) freshly ground black pepper

1. Preheat oven to 200°C (400°F). Coat a 23-centimetre (9-inch) pie plate with nonstick cooking spray and sprinkle with bread crumbs. Beginning in centre, arrange potato slices in slightly overlapping circles up to rim. Lightly coat with nonstick cooking spray and press down gently. Bake 10 minutes.

2. Set 8 to 12 asparagus spears aside. Cut remaining spears into 2.5-centimetre (1-inch) pieces.

3. Sprinkle crust with 1 millilitre (1/4 teaspoon) salt and 50 grams (1/4 cup) cheddar. Cover with asparagus pieces, then sprinkle with scallions and another 50 grams (1/4 cup) cheese. Arrange whole asparagus spears on top.

4. Beat evaporated milk, egg substitute, egg, margarine, mustard, pepper and remaining salt in medium bowl. Pour into pie plate and sprinkle with remaining cheddar. Bake until knife inserted in centre comes out clean, about 35 minutes.

• This versatile recipe tastes great with broccoli spears and chopped broccoli in place of the asparagus.
• You can change the cheese to low-fat Swiss or mozzarella.

Egg substitute is not an all-or-nothing ingredient. By combining it with the whole egg, you reduce the fat and cholesterol in the quiche, but retain the rich flavour and texture that only the egg yolks provide.

One large egg has 6 grams of protein as well as riboflavin, vitamin E, folate, B vitamins and iron.

Each serving provides:

Key nutrients: 240 Calories, 80 Calories from Fat, 9 g Fat, 5 g Saturated Fat, 0 g Trans Fat, 17 g Protein, 21 g Carb, 2 g Fibre, 390 mg Sodium

Blood pressure nutrients: 16 mg Vitamin C, 28 mg Magnesium, 699 mg Potassium, 384 mg Calcium