Low Fat Asparagus Pie
Delightfully light yet bursting with flavor, this Low Fat Asparagus Pie is the perfect wholesome dish to enjoy for brunch, lunch, or dinner. Featuring tender, blanched asparagus combined with sautéed onions and garlic, this pie is bound together by a creamy, protein-packed filling made from low-fat ricotta, nonfat Greek yogurt, and fluffy egg whites. Encased in crispy, golden filo pastry, it's a guilt-free indulgence with only a touch of grated Parmesan for a savory finish. Simple to prepare and naturally low in fat, this healthy asparagus recipe will impress your guests while keeping things nutritious. Serve it warm with a side salad for a complete, satisfying meal!
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Ingredients
- 500 grams asparagus
- 1 medium onion
- 2 cloves garlic
- 200 grams low-fat ricotta cheese
- 3 large egg whites
- 100 grams nonfat Greek yogurt
- 30 grams grated Parmesan cheese
- 6 sheets filo pastry sheets
- 1 as needed olive oil spray
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Directions
Step 1
Preheat your oven to 180°C (350°F).
Step 2
Trim the asparagus by removing the tough ends, then slice them into 2-inch pieces.
Step 3
Bring a pot of salted water to a boil and blanch the asparagus for 2-3 minutes until bright green. Drain and set aside.
Step 4
In a skillet over medium heat, spray a little olive oil. Add the diced onion and sauté until translucent, about 5 minutes.
Step 5
Add minced garlic to the skillet and cook for another 1-2 minutes, then set aside to cool.
Step 6
In a large bowl, combine the low-fat ricotta, egg whites, Greek yogurt, and grated Parmesan cheese. Mix until smooth.
Step 7
Add the cooked onion, garlic, and blanched asparagus into the ricotta mixture. Season with salt and black pepper, then stir well to combine.
Step 8
Lightly spray a pie dish with olive oil. Layer the filo pastry sheets one at a time in the dish, spraying a light mist of olive oil between each layer.
Step 9
Pour the asparagus mixture into the prepared filo crust, spreading it evenly.
Step 10
Fold the overhanging filo edges over the top of the filling to enclose it slightly.
Step 11
Bake in the preheated oven for about 40-45 minutes, or until the filling is set and the filo is golden brown.
Step 12
Allow the pie to cool for a few minutes before slicing and serving. Enjoy your delicious, low-fat asparagus pie!
Nutrition Facts
| Serving size | (1182.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 926.8 |
| Total Fat 28.0g | 0% |
| Saturated Fat 16.7g | 0% |
| Polyunsaturated Fat 0.3g | |
| Cholesterol 111.9mg | 0% |
| Sodium 3524.2mg | 0% |
| Total Carbohydrate 99.3g | 0% |
| Dietary Fiber 14.1g | 0% |
| Total Sugars 21.9g | |
| Protein 76.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1173.3mg | 0% |
| Iron 14.6mg | 0% |
| Potassium 1877.6mg | 0% |
Source of Calories