Very, Very Low-Calorie Quiche - cooking recipe

Ingredients

1/4 cup roasted garlic clove, mashed well
1/4 cup onion, chopped finely
1 cup fresh baby asparagus spear, tough ends removed, chopped coarsely
2 tablespoons vegetable broth
1 teaspoon red pepper flakes
3 teaspoons dried basil
salt
1/2 cup low fat cottage cheese
1/2 cup nonfat milk
1 (16 ounce) carton pasteurized liquid egg-whites
3 whole eggs

Preparation

Spray a 9\" pie dish with a very small amount of olive-oil spray, and rub with fingers to distribute well, coating surface lightly.
In skillet, heat the broth and stem the onion, garlic, and asparagus until soft, adding more broth as needed. Add seasonings and let cool slightly.
In a bowl, beat eggs, whites, cottage cheese, and milk until well blended. Add vegetables. Pour into dish, and bake at 350\" until puffy and golden (about 40 minutes).