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