Vegetable Quiche Cups (South Beach)


  • 1 package(10 ounces) spinach, frozen chopped
  • 3/4 cup cheese, cheddar, sharp, reduced-fat, shredded
    or Jack cheese
  • 3/4 cup egg substitute
  • 1/4 cup pepper green, bell finely diced
  • 1/4 cup onion finely diced
  • 3 drops red pepper sauce (optional)


    1. Heat the oven to 350°F. Spray a 12-cup muffin pan with cooking spray.
    2. Place spinach in a microwaveable container and cook in the microwave on high power for 2 1/2 minutes. Drain excess liquid.
    3. In a large bowl, combine spinach, cheese, egg substitute, bell pepper, onion, and pepper sauce, if using. Mix well. Divide mixture evenly among the muffin cups.
    4. Bake at 350°F for 20 minutes, or until a tester inserted in the center comes out clean.
    5. Quiches cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheese may be used.

Source:  The South Beach Diet

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