Easy Shrimp and Asparagus Quiche

For the crust (optional):

1 pre-made pie crust (store-bought or homemade)

OR 1 sheet of puff pastry

For the filling:

1/2 lb (about 225g) shrimp, peeled and deveined

1 bunch asparagus, trimmed and cut into 1-inch pieces

1 tablespoon olive oil

1/2 small onion, diced

1/2 cup shredded cheese (cheddar, Gruyère, or a mix)

4 large eggs

1 cup heavy cream or half-and-half

1 teaspoon Dijon mustard (optional, for flavor)

Salt and freshly ground black pepper, to taste

1/4 teaspoon garlic powder (optional)

1 tablespoon fresh parsley, chopped (optional, for garnish)

Instructions:

Step 1: Prepare the crust (if using)

Preheat your oven to 375°F (190°C).

If you are using a pre-made pie crust, place it in a 9-inch pie dish and press it into the edges. If you’re using puff pastry, roll it out on a lightly floured surface and line your pie dish with it. Press the edges down and trim any excess pastry hanging over the edges.

Blind bake the crust:

Line the crust with parchment paper and fill with pie weights or dried beans. Bake for about 10 minutes. Remove the parchment paper and weights and bake for an additional 5-7 minutes, or until the crust is golden and crisp. Let it cool slightly.

Step 2: Cook the shrimp and asparagus

In a large skillet, heat 1 tablespoon of olive oil over medium heat.

Add the shrimp to the pan and cook for 2-3 minutes on each side, or until they turn pink and opaque. Remove the shrimp from the pan and set aside to cool. Once cool enough to handle, chop the shrimp into bite-sized pieces.

In the same skillet, add the asparagus pieces and cook for 3-4 minutes, until tender but still crisp. Set aside to cool.

Step 3: Sauté the onion

In the same skillet, add a little more oil if needed and sauté the diced onion for 2-3 minutes, until softened. Remove from heat.

Step 4: Prepare the quiche filling

In a mixing bowl, whisk together the eggs, heavy cream (or half-and-half), Dijon mustard (if using), salt, pepper, and garlic powder. Stir in the shredded cheese and chopped parsley, if using.

Step 5: Assemble the quiche

Spread the cooked shrimp, asparagus, and sautéed onions evenly over the bottom of the pre-baked crust.

Pour the egg mixture over the top of the vegetables and shrimp. Ensure the filling is evenly distributed.

Step 6: Bake the quiche

Bake in the preheated oven at 375°F (190°C) for 30-40 minutes, or until the center is set and a knife inserted comes out clean.

If the edges of the crust start to brown too quickly, cover them with foil to prevent burning.

Let the quiche cool for 5-10 minutes before slicing and serving.

Step 7: Serve

Garnish with extra fresh parsley or chives if desired, and serve warm.

Nutrition Information (per serving):

Calories: 350
Fat: 20g
Saturated fat: 10g
Omega-3 fatty acids: 0.5g
Carbohydrates: 20g
Fiber: 2g
Sugar: 5g
Protein: 25g
Sodium: 400mg
Cholesterol: 150mg