South Beach Quiche Cups

Sweet Husband and I have started the South Beach diet. Well actually he’s doing a low/no carb diet, and I’m trying to stick to the low fat/low carb variety. Regardless, among the hardest meals is breakfast. You can only eat so many Egg Beater omelets and scrambles. It’s just hard to think about having a salad for breakfast, don’t you think?

When Older Daughter did the diet she found great success making little muffin cup quiches and freezing them. She’d make a dozen, freeze by twos, and then microwave them for breakfast. For hers, she used Egg Beaters and low fat turkey crumbles. I made the ones out of the South Beach cookbook, and they were delicious. I made six of them, just to see if we would like them. We did!

Here’s the recipe.

1 10 oz pkg. frozen chopped spinach

3/4 cup liquid egg substitute (Egg Beaters)

3/4 cup shredded, reduced-fat cheese

1/4 cup diced green bell peppers

1/4 cup diced onions

3 drops of hot pepper sauce (optional)

Microwave the spinach for 2.5 minutes on high. Drain excess liquid. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.

Combine the egg mixture with all the other ingredients. Divide evenly among the muffin cups. Bake at 350 F for 30 minutes until a knife inserted in the center comes out clean.

(May be frozen and reheated in the microwave. Any combination of appropriate vegetables may be used and reduced fat cheeses may be used.)

What I did different

I didn’t have any frozen spinach so I sautéed fresh spinach in about 1/4 cup of water in a small pan for about 3 minutes until it was tender. I drained it, chopped it up and mixed it with the other ingredients. It tasted great.

I left off the hot pepper sauce until I had the mix in the muffin cups. I put about three drops of Tabasco in each one. The extra flavor was nice!

(Per serving (two cups): 77 calories, 9 grams of protein, 3 grams carbohydrates, 3 grams fat

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