Vegetable Quiche Cups to Go

Prep Time

10

Cook Time

25

Total Time

35

This recipe makes 6 servings

Recipe Nutrition Info Comments 0

Chef's View

This crustless quiche recipe can be used as a base for any combination of vegetables and reduced-fat cheese. If you don't have a muffin pan, follow the variation below. Once prepared, the quiches can be frozen individually and reheated in the microwave.

Ingredients

12 spray(s) cooking spray
to coat muffin pan
1 package(s) spinach, frozen chopped
(10 ounces)
3/4 cup(s) cheese, cheddar, sharp, reduced-fat, shredded
or Jack cheese
3/4 cup(s) egg substitute

1/4 cup(s) pepper(s), green, bell
finely diced
1/4 cup(s) onion(s)
finely diced
3 drop(s) red pepper sauce
(optional)

Instructions

1
Heat the oven to 350°F. Spray a 12-cup muffin pan with cooking spray.
2
Place spinach in a microwaveable container and cook in the microwave on high power for 2 1/2 minutes. Drain excess liquid.
3
In a large bowl, combine spinach, cheese, egg substitute, bell pepper, onion, and pepper sauce, if using. Mix well. Divide mixture evenly among the muffin cups.
4
Bake at 350°F for 20 minutes, or until a tester inserted in the center comes out clean.

Breakfast Quiche to Go: If you don't have a muffin pan, pour the mixture into an 8- by 8-inch glass baking dish or a 9-inch glass pie plate. Bake at 350°F for 20 to 25 minutes, or until tester comes out clean. Cut into 6 pieces.

Source: The South Beach Diet

Nutritional Information Amount Per Serving

Calories77
Total Fat3g
Saturated Fat2g
Sodium160mg

Carbohydrates3g
Dietary Fiber2g
Protein9g

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Vegetable Quiche Cups to Go

10

25

35

Ingredients

Instructions

FREE Diet Profile

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Vegetable Quiche Cups to Go

10

25

35

Meal Plan

Journal

Ingredients

Instructions

FREE Diet Profile

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