Vegetable Quiche Cups To Go

curvylady

From The South Beach Diet Book

300 grams (10 oz) frozen chopped spinach, thawed
3 eggs
100 grams (4 oz) grated reduced fat cheese
50 grams (2 oz) finely chopped green peppers (capsicum)
50 grams (2 oz) finely chopped onions
3 drops Tobasco sauce, optional

Squeeze and drain off as much liquid from the thawed spinach as you can.

Line 12 muffin tins with baking cases.

Combine the eggs, cheese, onions, spinach and Tobasco, mixing well. Divide evenly among the muffin cases. Bake at 180 celcius (350 F) for 20 minutes or until a knife comes out clean.

These can be frozen and reheated or eat them cold.

Other reduced fat cheeses, such as parmesan, feta or mozzarella can be used.

Serves 6

Per Serving:
77 calories
9 grams protein
3 grams carbohydrates
3 grams fat
2 grams saturated fat
160mg sodium
10 mg cholesterol
2 grams fibre

curvylady

From The South Beach Diet Book

300 grams (10 oz) frozen chopped spinach, thawed
3 eggs
100 grams (4 oz) grated reduced fat cheese
50 grams (2 oz) finely chopped green peppers (capsicum)
50 grams (2 oz) finely chopped onions
3 drops Tobasco sauce, optional

Squeeze and drain off as much liquid from the thawed spinach as you can.

Line 12 muffin tins with baking cases.

Combine the eggs, cheese, onions, spinach and Tobasco, mixing well. Divide evenly among the muffin cases. Bake at 180 celcius (350 F) for 20 minutes or until a knife comes out clean.

These can be frozen and reheated or eat them cold.

Other reduced fat cheeses, such as parmesan, feta or mozzarella can be used.

Serves 6

Per Serving:
77 calories
9 grams protein
3 grams carbohydrates
3 grams fat
2 grams saturated fat
160mg sodium
10 mg cholesterol
2 grams fibre

GravyGurl

I love these!! They are sooooo good!

auntkaren

Thanks for the recipe , it sounds good and healthy:drinker: