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Vegetable Quiche Cups To Go

Started by Pat, August 05, 2004, 11:38:31 AM

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0 Members and 1 Guest are viewing this topic.

Pat

I recently started the South Beach Diet and this is one of the recipes that I just love.  You eat two of these for breakfast...


Vegetable Quiche Cups To Go

1 package (10 ounces) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot-pepper sauce (optional)

Microwave the spinach for 2 1/2 minutes on high.  Drain the excess liquid well.

Line a 12-cup muffin pan with foil baking cups.  Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl.  Mix well.  Divide evenly among the muffin cups.

Bake at 350 F for 20 minutes, until a knife inserted in the center comes out clean.


Quiche cups can be frozen and reheated in the microwave.  Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Serves 6


Per serving:

77 calories, 9 g protein, 3 g carbohydrates, 3 g fat, 2 g saturated fats, 160 mg sodium, 10 mg cholesterol, 2 g fiber


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Etta Sue

I finally ate a quiche in a restaurant and I really like them.  This sounds like it is custard-like but also omelet-like.  Sounds good!!!




Pat


It's not as rich as the ones that you buy in the restaurants.  The egg substitute is really holding the spinach together.  I'd say it's mostly spinach (which I love).

But it's a great way to lose weight! ;D


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joyce robson

Thanks, Pat

I love spinach, too.

Will try this but minus the peppers(don't know why peppers don't like me anymore).

How's the South Beach Diet going.??

Wish you well.

I never can stay on diets; I just try to eat right and try not to eat much
but always fail.

Joyce

Jenny



I am the same Joyce.  I love quiche and spinach but hate peppers, sorry Pat this is a no-go for me.  ;)

Kreative4Jesus

Quote from: Pat Scott on August 05, 2004, 11:38:31 AM
I recently started the South Beach Diet and this is one of the recipes that I just love.? You eat two of these for breakfast...


Vegetable Quiche Cups To Go

1 package (10 ounces) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot-pepper sauce (optional)

Microwave the spinach for 2 1/2 minutes on high.? Drain the excess liquid well.

Line a 12-cup muffin pan with foil baking cups.? Spray the cups with cooking spray.

Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl.? Mix well.? Divide evenly among the muffin cups.

Bake at 350 F for 20 minutes, until a knife inserted in the center comes out clean.


Quiche cups can be frozen and reheated in the microwave.? Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Serves 6


Per serving:

77 calories, 9 g protein, 3 g carbohydrates, 3 g fat, 2 g saturated fats, 160 mg sodium, 10 mg cholesterol, 2 g fiber





Pat,

Thanks, you gave me some wonderful idea's here, because I can't have have dairy.  Ever since I've gotten away from dairy & then went back to it, I've found out that I've been alergic to dairy products & didn't know it.

Dairy products have been pushed on me for so long, that I thought that the problem's that I was experiencing were normal. 

K4J