1cupmilk(any type or combination will work. I use a mixture of skim milk and half and half.)
Preheat oven to 350 degrees F.
Cut woody ends off of the asparagus spears.
Cut asparagus spears in half. Set top halves of spears aside and cut remaining halves in 1 inch segments.
Combine remaining ingredients, except for long pieces of asparagus spears and pie crust, if using, in a bowl.
Pour mixture into a 9 inch pan coated with cooking spray (or into the pie crust, if using.)
Using a fork, distribute ham, cheese and small asparagus pieces in pan.
Place long asparagus spears in a sunburst design. (See picture)
Bake quiche uncovered for 60-70 minutes or until an inserted knife comes out clean. The top should be lightly browned and the quiche will continue to set after removed from the oven.
Allow quiche to sit for 10-15 minutes before cutting.
Quiche can be frozen before or after cooking. Before cooking add all of the ingredients to a plastic bag that seals. Store in freezer. When ready to cook, defrost in the refrigerator, pour mixture into a pan and cook as directed. After cooking, wrap slices with plastic wrap and place in freezer. Slices can be re-heated in the microwave or oven.Keep this recipe South Beach 1 compliant with low-fat milk and low-fat or fat-free cheese.