Love Love these: Vegetable Quiche Cups to Go
I love this recipe so I thought I would share it with everyone...great for Breakfast and/or snack I got it from "The South Beach Diet" book.
This crustless quiceh recipe can be used as a base for any combination of vegetables and reduce-fat cheese. If you don't have a muffin pan, follow the variation below. Onece prepared, the quiches can be frozen individually and reheated in the microwave.
1 package of (10 ounces) frozen chopped spinach
3/4 cup shredded reduced-fat cheddar or Jack cheese
3/4 cup egg substitue
1/4 cup finely diced green bell pepper
1/4 cup finely diced onion
3 drops hot peper sauce (optional)
Heat the oven to 350F. Spray a 12-cup muffin pan with cooking spray.
Place spinach in a microweable container and cook in the microwave on high power for 2-1/2 minutes. Drain excess liquid.
In a lage bowl, combine spinach, cheese, egg substitue, bell pepper, onion, and pepper sauce, if using. Mix well. Divide mixture evenly among the muffin cups.
Bake at 350F for 20 minutes, or until a tester inserted in the center comes out clean.
Makes 12 (2 per serving)
Nutrition: Per serving: 77 calories, 3 g fat, 2 g saturated fat, 9 g protein, 3 g carbohydrate, 2 g fiberm 160 mg sodium.
This crustless quiceh recipe can be used as a base for any combination of vegetables and reduce-fat cheese. If you don't have a muffin pan, follow the variation below. Onece prepared, the quiches can be frozen individually and reheated in the microwave.
1 package of (10 ounces) frozen chopped spinach
3/4 cup shredded reduced-fat cheddar or Jack cheese
3/4 cup egg substitue
1/4 cup finely diced green bell pepper
1/4 cup finely diced onion
3 drops hot peper sauce (optional)
Heat the oven to 350F. Spray a 12-cup muffin pan with cooking spray.
Place spinach in a microweable container and cook in the microwave on high power for 2-1/2 minutes. Drain excess liquid.
In a lage bowl, combine spinach, cheese, egg substitue, bell pepper, onion, and pepper sauce, if using. Mix well. Divide mixture evenly among the muffin cups.
Bake at 350F for 20 minutes, or until a tester inserted in the center comes out clean.
Makes 12 (2 per serving)
Nutrition: Per serving: 77 calories, 3 g fat, 2 g saturated fat, 9 g protein, 3 g carbohydrate, 2 g fiberm 160 mg sodium.
Most Active
Recent Topics
OH - why aren't my posts being approved? Did I do something wrong?
FluffyPuff · 2 replies · 903 views
FluffyPuff · 2 replies · 903 views
OH2023 National Conference: Early Bird Tickets On Sale For A Limited Time! SAVE $30!
Member Services · 0 replies · 757 views
Member Services · 0 replies · 757 views
