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These individual ‘bakes’ are similar to a mini quiches without pastry crusts. Easy to make, they are ideal as an appetizer.

Ontario Asparagus and Cheese Quiches

Serves 6

Ontario Asparagus and Cheese Quiches
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  • 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


  1. Butter 6 – ¾ cup (175 mL) ramekins; place on a baking sheet for easier handling. Preheat oven to 350°F (180°C).
  2. 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.
  3. Divide asparagus and shallots between ramekins.
  4. 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.
  5. 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.

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