Directions:
- Preheat oven to 350 deg.
- Snap tips off asparagus. Cut off & discard any woody ends.
- Chop spears in 1/4 inches slices.
- Plunge, with tops, into boiling water 3 minute.
- Drain.
- Oil spray 9 pie plate.
- Line with half the asparagus and half corn.
- Cover with potato flakes then the onion.
- Arrange scallops on top, about an inch from the rim.
- Sprinkle on half the cheese.
- Whisk egg whites. Whisk in milk, soy sauce, and pepper.
- Pour half the egg mixture into pie.
- Top with remaining asparagus, corn, & cheese. Pat down.
- Pour on remaining egg mixture. Bake 40-45 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 253.33 Kcal (1061 kJ) | ||
| Calories from fat | 109.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.13g | 19% | |
|---|---|---|---|
| Cholesterol | 42.86mg | 14% | |
| Sodium | 686.41mg | 29% | |
| Potassium | 348.08mg | 7% | |
| Total Carbs | 21.27g | 7% | |
| Sugars | 4.42g | 18% | |
| Dietary Fiber | 1.8g | 7% | |
| Protein | 16.23g | 32% | |
| Vitamin C | 5mg | 8% | |
| Vitamin A | 0.3mg | 9% | |
| Iron | 1.1mg | 6% | |
| Calcium | 278.1mg | 28% | |
| Amount Per 100 g | |||
| Calories | 142.41 Kcal (596 kJ) | ||
| Calories from fat | 61.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.82g | 19% | |
|---|---|---|---|
| Cholesterol | 24.09mg | 14% | |
| Sodium | 385.85mg | 29% | |
| Potassium | 195.67mg | 7% | |
| Total Carbs | 11.96g | 7% | |
| Sugars | 2.49g | 18% | |
| Dietary Fiber | 1.01g | 7% | |
| Protein | 9.12g | 32% | |
| Vitamin C | 2.8mg | 8% | |
| Vitamin A | 0.2mg | 9% | |
| Iron | 0.6mg | 6% | |
| Calcium | 156.3mg | 28% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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