These individual ‘bakes’ are similar to a mini quiches without pastry crusts. Easy to make, they are ideal as an appetizer.
- Half a bunch Ontario asparagus (8 oz/250 g), trimmed and cut into ½ inch (1 cm) pieces
- 2 Ontario shallots, diced
- 113 g soft chevre (goat) cheese
- 4 eggs
- 1 tbsp (15 mL) all-purpose flour
- ¾ cup (175 mL) milk
- ¼ tsp (1 mL) each salt and pepper
- Butter 6 – ¾ cup (175 mL) ramekins; place on a baking sheet for easier handling. Preheat oven to 350°F (180°C).
- Bring a small pot of water to a boil. Add asparagus, return to a boil and cook until tender, about 5 minutes. Drain and rinse with cold water. Drain again and pat completely dry.
- Divide asparagus and shallots between ramekins.
- In a medium bowl, soften chevre with a fork. Beat in eggs, one at a time until smooth. Beat in flour, then gradually whisk in milk, salt and pepper until smooth. Divide mixture between the ramekins.
- Bake 25 to 30 minutes or until lightly golden and a knife inserted near centre comes out clean. Let stand 10 minutes before serving.
Tip: If you have leftover cooked asparagus, use about 1-1/2 cups (375 mL) chopped asparagus.
Nutrients per serving: 143 calories, 9 g total fat, 232 mg sodium, 7 g carbohydrates, 1 g fibre, 10 g protein. Excellent source of vitamin B12. Good source of folate and vitamin D.