Vegetable Quiche Cups To Go

mkeithley

I have made these several times, they are quite tastey. DO NOT USE FAT FREE CHEESE, it makes them yucky, stick to the reduced fat. I also add chopped mushrooms and this yeilds way more than 6, I think I got 12. The recipe is kind of chunky so I pour more egg beaters over the top of each one. I make these on a Sunday and then refridge and nuke during the week.

Serves 6

Ingredients
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-pepper sauce (optional)

Instructions
Microwave the 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°F 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 appropriate vegetables and reduced-fat cheeses may be used.

Nutritional Information:
77 calories
3 total fat (2 g sat)
10 mg cholesterol
3 g carbohydrate
9 g protein
2 g fiber
160 mg sodium

mkeithley

I have made these several times, they are quite tastey. DO NOT USE FAT FREE CHEESE, it makes them yucky, stick to the reduced fat. I also add chopped mushrooms and this yeilds way more than 6, I think I got 12. The recipe is kind of chunky so I pour more egg beaters over the top of each one. I make these on a Sunday and then refridge and nuke during the week.

Serves 6

Ingredients
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-pepper sauce (optional)

Instructions
Microwave the 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°F 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 appropriate vegetables and reduced-fat cheeses may be used.

Nutritional Information:
77 calories
3 total fat (2 g sat)
10 mg cholesterol
3 g carbohydrate
9 g protein
2 g fiber
160 mg sodium

wriglucy

Those look really yummy! And to my benefit...not that many ingredients OR that much work!! Thanks!

plantlady99

Recipe sounds great. I have to try it!

Thanks :flowerforyou:

beep

That really sounds good. I'm so tempted to ask why you left our favorite ingredient out, but it's getting kinda old :laugh:

pauladavies86

Mmmm... that sounds pretty tasty! I'll have to try it!

chimpoco

sounds good.