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Group: Specific Diets & Nutrition

vegetable quiche cups to go

asimmer Posts: 8,201 Joined: 2003/01/07	2004/02/13, 06:06 PM 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. -------------- "To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it." Stuart McRobert, Beyond Brawn
azredhead57 Posts: 1,651 Joined: 2003/04/11	2004/02/18, 04:10 PM This sounds a lot like the spinach quiche recipe that I posted a few months ago. I have even added shredded chicken and unflavored protein powder somtimes to boost the protein content. I will have to try these now, since hubby is gone I had quit making the big one as it was way too much for one person even if I ate it every day. -------------- ~Victoria~ ...Do not be discouraged; everyone who got where he is, started where he was.--anon ...There are no shortcuts to any place worth going.--Beverly Sills
asimmer Posts: 8,201 Joined: 2003/01/07	2004/10/12, 07:57 AM bump
t-babe Posts: 441 Joined: 2003/02/20	2004/10/13, 08:15 AM i take it ordinary green peppers would work also? don't recognise bell peppers. if you don't have liquid egg subs would 1 full egg and another egg white be enough!? cheers for the healthy snack - looking forward to trying it out
asimmer Posts: 8,201 Joined: 2003/01/07	2004/10/13, 08:36 AM I think it would be one egg and two whites, or four egg whites. I think one cup of egg substitute equals four eggs. Bell peppers is a blanket term for green, red, and orange or yellow peppers. -------------- "Achieving worthwhile goals requires a consistent investment of time and effort on your part....The rewards you receive will be in direct proportion to the consistent effort you put forth." Brian Johnston, The Power of The Champions
asimmer Posts: 8,201 Joined: 2003/01/07	2007/09/18, 02:28 PM bump
Velasca Posts: 441 Joined: 2006/10/26	2007/09/18, 04:53 PM can vouch for yumminess...lol -------------- I am proof there isnt a *set point* :D
asimmer Posts: 8,201 Joined: 2003/01/07	2008/08/09, 10:39 AM bump