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Vegetable Quiche Cups To Go



Vegetable Quiche Cups To Go
Total Preparation Time: less than 15 minutes Number of Servings: 6
Actual Cooking Time:15 to 30 minutes Source: South Beach Diet Book
Food Groups: Meat & Beans, Milk & Milk Products, Vegetables
Main Ingredient: Egg & Cheese, Vegetables
Meal Type: Breakfast & Brunch
Nutrition Content: Good Source of Calcium
Special Features: Kids Can Help Make It , Kids Love It, Make Ahead , Meals for one or two, Quick to Prepare (under 30 minutes), Simple (6 or less ingredients)

This is a great breakfast. It is easy to fix, and will be ready to eat in 20 minutes. A good way to kick off your day.

Ingredients:

1 package (10 ounces) frozen chopped Spinach
3/4 cup liquid Egg substitute or just 3 regular eggs.
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)

Preparation:

Preheat the oven to 350°.

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.

Line a 12 cup muffin pan with foil backing cups. Spray the cups with cooking spray. You could also use silicone cupcake holders. If you use these there is no need to use 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° for 20 mintues, until a knife insterted in the center comes out clean.


Nutrient Information
Calories: 77
Total Fat: 3 g
Saturated Fat: 2 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 150 mg
Carbohydrates: 3 g
Protein: 9 g
Fiber: 2 g
Vitamin A:
Vitamin C:
Calcium: 132 mg
Iron:

Cook's Notes:

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheese may be used.