Fat to Fit to Fierce

Vegetable Quiche Cups To Go

Vegetable Quiche Cups To Go

20131201-184944.jpg

I got my swagger back, I’m planning healthy meals for the week. Tomorrow for breakfast I’m having Vegetable Quiche Cups to Go!  I got the recipe from the South Beach Diet book, but tweaked it. Here it goes.

Ingredients:

Big handful of Fresh spinach leaves
3/4 cup liquid egg substitute
3/4 cup shredded reduced fat cheese
3 diced mini sweet peppers
1/4 cup of diced onions
3 drops of hot sauce (optional)

Directions:

Microwave the spinach leaves in the bowl with a little water in the bottom for 2 minutes. Drain the excess water.

Line 12 cup muffin pan with foil baking cups.  Spray the cups with cooking spray.  (My muffin pan is non-stick, so I sprayed directly in the pan, and they came out fine.)

Combine the egg substitute, cheese, sweet peppers, onions, and spinach in a bowl.  Mix well.

Divide evenly among the muffin cups.

Bake at 350 F for 20 minutes, or until a knife inserted in the center comes out clean.

Carli’s Tips:

*Quiche cups can be frozen and reheated in the microwave.

* Use Any combination of appropriate vegetables and reduced-fat cheese.

*The original recipe calls for 1 package of frozen chopped spinach, but I think fresh spinach always tastes better.  The original recipe also said to use diced green peppers, but sweet peppers taste great!

Nutrition Facts:

Per serving: 77 Calories, 9 g Protein, 3 g Carbs, 3 g Fat, 2 g Fiber

 

20131201-185005.jpg

20131201-185025.jpg

2 Comments
  1. I am adding this to my rotation. I love the SB baked eggs too (same concept above, except I dont pre-cook my spinach, with a cracked egg on top). Yummy!!!!

  2. Lashaune, I wasn’t sure if I had to pre-cook the fresh spinach or not. The original recipe said to pre-cook the frozen spinach. I’ll try your baked eggs. These Quiche Cups are still yummy on day two, they reheat well.

Leave a Reply

Categories

Post Archives

Want More? Subscribe to Free Carli Fierce Updates via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email. No Spam, I promise.