South Beach Diet Veggie Quiche Cups----YUMMMMM

hey everyone!  I made these last week as the recipe is written, and just didn't care for them at all. The original calls for frozen spinach, but they just didn't work for us, so I decided to tweak it and see what I could come up with. They are great hot or cold, can be made ahead and frozen for a quick breakfast or snack. Good portion size for us, great amount of protein, too.

South Beach Veggie Quiche Cups

Preheat oven to 350 degrees

Line 12 cup muffin pan with foil liners, spray them with non stick spray.

2 cups Eggbeaters ( I used the Southwest flavor for some added zip)
1 c low fat shredded sharp cheddar cheese
10 oz frozen, chopped broccoli, defrosted and excess moisture pressed out
1/2 c cooked, crumbled turkey breakfast sausage (optional, or can substitute soy bacon bits)
1 tbs dried onion flakes--optional
salt and pepper to taste

Mix all ingredients together and fill muffin cups. Bake for 30 minutes or until knife inserted in the center comes out clean. Cool for 10-15 minutes before serving.

Cals: 69  fat: 2.4  Carb:  2    fiber: 1  protein: 10

Sounds yummy.  I am going to make it tomorrow.  But, can I use real eggs?

You can, but it doubles the amount of fat per serving and actually reduces the protein from 10 grams to 8.

Recipe analysis using eggs:  Cal: 76  fat: 4  carb: 2  fiber: 1  protein: 8

Have you ever used Eggbeaters? I was reluctant at first, but you can't tell the difference between it and regular eggs. They are made from eggwhites (coloring added to make you think they're whole eggs). The Southwestern flavor has red and green peppers and onion in it. Very yummmm

Since you didn't like the frozen spinach - could I use fresh - love spinach.... better than broccoli IMHO..
thanks
Sheri

I suppose you could. The original recipe called for 10 oz of frozen chopped spinach, defrosted and completely drained. When I cooked them up, they were more spinach than egg. I don't mind spinach, but it was just too much, and kind of stringy. Turned me right off. But, the chopped broccoli was perfect. I think you could use just about anything, really. Lots of chances for customizing here!  Different cheeses, different veggies, bacon bits, no meat, what ever!

Thanks for the recipe Susan:

Cut and pasted your recipe into Word, and  will try it, but broccoli won't stay down yet, so I think I'll use half the amount of fresh spinach and see how that turns out.

Ciao,

Maria

I've had these before and they are very good.  You can put anything you like in them. I had some with diced ham and swiss cheese, peppers and onions.  I think the ones I had were made with real eggs.  I don't care much for eggbeaters either. I've tried them several times and just don't like them.

I talked to the person who made the quiche I had and she combined half eggbeaters with half real eggs.  I think that's a great idea for those that don't like egg beaters.

Eggs Plus with Omega-3's taste and consistency are lots better than Eggbeaters.

I don't think I've ever heard of this. I'll have to check the store for it.