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 sauce
microwave 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, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees 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 vegetables and reduced-fat cheeses may be used.
6 servings (two muffins a serving)
Per serving: 77 calories,9g protein, 3g CHO, 3g fat, 2g sat fat, 160mg sodium, 10 mg cholesterol, 2g fiber.
That is from the South beach Diet.
I found that it made a very scant 12 little quiches, so I made a second batch and filled the cups up more. That still doesn't make it too many calories or protein per muffin.
I also made some with southwestern style egg beaters - that was tasty. And a batch made with frozen broccoli instead of spinach was good also.
My husband liked these too, they were easy to eat while driving.
No comments:
Post a Comment