Vegetable Quiche Cups to Go

Sunday, August 29, 2010

I got this recipe from my South Beach Diet Cook Book that I have had for quite a few years. Occasionally, I will revert back to this book and follow the phase 1 diet plan to lose some extra pounds quickly. If you havent heard of the South Beach Diet, it is made up of three phases with phase 1 being the strictest phase which only lasts for 2 weeks. During that phase you can't have any sugar, fruit, breads, pastas, or rice. Thank goodness for that, but some of the recipes are really tasty. I just miss my fruit, which is why I only do it for two weeks and then I go back to counting points with Weight Watchers. I usually make these quiche cups and then freeze the leftovers. They freeze very well. Sometimes I use chopped broccoli or add turkey bacon or canadian bacon. This time I added just two slices of crumbled turkey bacon. Not too bad for breakfast on the go.


Vegetable Quiche Cups
South Beach Diet Cook Book

Ingredients:
1 (10 ounce) package frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat monterary jack cheese
1/4 cup diced green bell pepper
1/4 cup diced onion
3 drops hot-pepper sauce (optional)
salt and pepper to taste

Directions:
Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine the egg substitute, cheese, peppers, onions, spinach, salt and pepper in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.

Servings 6   Calories: 77   Fat: 3g   Fiber: 2g   WW Points: 1

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