Awesome Light Chicken Asparagus Quiche

This quiche trims the calories without losing the comfort. The big move is the crust. Layered sheets of phyllo, each misted and dusted with parmesan, crisp up into a shatteringly light shell that uses a fraction of the fat of a butter pastry.

The filling keeps things lean too. Egg whites and egg substitute lighten the custard, while non-fat ricotta and skim evaporated milk give it body and creaminess without the heavy cream a classic quiche leans on. Cubed chicken breast, crisp-tender asparagus, nutty Swiss and a scatter of green onions fill it into a satisfying, protein-rich meal.

It bakes up tender and golden, good warm or at room temperature, which makes it as much at home on a brunch table as sliced into squares for a make-ahead appetizer.

Kitchen Tips

• Keep the phyllo covered with a damp towel while you work. It dries out and cracks within minutes of hitting the air.
• Mist each phyllo layer lightly with cooking spray so the sheets crisp and separate instead of turning gummy.
• Pat the asparagus and any vegetables dry. Excess moisture makes the custard watery and the crust soggy.
• Let the quiche rest the full 10 minutes before slicing so the custard sets and cuts cleanly.

Variations

• Swap the asparagus for broccoli, spinach or sauteed mushrooms.
• Use ham or flaked smoked salmon in place of the chicken.
• Stir in fresh dill or chives for a brighter, herby lift.