Asparagus & Portabella Mushroom Tart*
8 fresh asparagus spheres, cut in 3 inch Pieces (20 calories)
1 medium portabella mushroom, chopped (30 calories) or 4-6 button mushrooms, sliced (15
2 scallions, sliced thin (16 calories)
2/3 cup milk (53 calories)
1/2 cup egg substitute (Second nature) (60 calories) or 2 eggs (140 calories)
2 tablespoons gluten-free all purpose flour (45 calories) or all-purpose wheat four (57 calories)
2 tablespoons fresh grated Parmesan cheese (4 oz.) de Reggliano (40 calories)
1/2 tablespoon fresh tarragon (chopped) (1/2 tsp. dried) (thyme, basil or oregano also work)
1 teaspoon fresh lemon peel (1 calorie)
1/2 tsp. Salt and Pepper (to taste)
Vegetable cooking spray (14 calories)
PREHEAT OVEN TO 350 DEGREES
Spray pie pan lightly with cooking spray. (7 calories per 1 second spray)
Arrange asparagus ends and sliced mushrooms in
pie pan. Top with Asparagus spheres, radiating
out from the center like the sun’s rays. Season
with salt and pepper.
Combine milk, egg substitute, flour, Parmesan
cheese and tarragon. Pour over asparagus
Bake about 40 minutes until tart puffs and top is a
nice golden brown.
(Note: Using skim milk and egg substitute will
lengthen baking time about another 5 minutes.)
Allow to cool slightly before serving.
Serve with baked chicken, soup, or heart of palm/tomato salad. Great by itself or with Red Bell
Pepper and Tomato Salad Dressing.
Recipe as directed: 263 calories – 4-8
servings – (4 servings for breakfast or brunch
portions as an entrée)
66 calories per serving. plus sauce calories -
(8 servings as a side dish – 33 calories)