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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!

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