25 g low-fat cheese, grated (mozzarella, Swiss, cheddar or other)
To taste 4 tsp. salt and pepper
In a saucepan of boiling water, cook the asparagus sections until they are tender, but still crunchy. Drain and cool under cold water.
Preheat the oven to 190°C (375°F).
Butter two ramekins of 250 ml (1 cup) each.
Beat the eggs with the milk in a bowl. Season and then add the flour in a light drizzle to avoid lumping. If necessary, pass the preparation through a sieve. Then incorporate the ham and the cooled asparagus.
Pour the mixture into the ramekins and top with cheese.
Bake 20 to 25 minutes or until a toothpick inserted in the centre of the quiche comes out clean and the top of the quiche is golden. If necessary, finish cooking in the oven on broil, so that the top of the quiche is well gratinated.