Quiche To Go Adapted From South Beach Diet Recipes

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VEGETABLE QUICH CUPS TO GO (SOUTH BEACH)



Vegetable Quich Cups to Go (South Beach) image

Make and share this Vegetable Quich Cups to Go (South Beach) recipe from Food.com.

Provided by Naugahyde

Categories     Breakfast

Time 30m

Yield 12 Quiche cups, 6 serving(s)

Number Of Ingredients 6

10 ounces spinach, frozen, chopped
3/4 cup liquid egg substitute
3/4 cup shredded cheese, reduced fat
1/4 cup onion, diced
1/4 cup green bell pepper, diced
3 drops hot pepper sauce

Steps:

  • Microwave spinach on high for 2.5 minutes.
  • Put 12 baking cups in a muffin pan.
  • Spray cups with non-stick cooking spray.
  • Combine all ingredients and mix well.
  • Spread into muffin cups evenly.
  • Bake for 20 minutes at 350 degrees.

Nutrition Facts : Calories 76, Fat 3.7, SaturatedFat 2.2, Cholesterol 9, Sodium 239.2, Carbohydrate 4.4, Fiber 1.3, Sugar 1.2, Protein 7.3

SOUTH BEACH BREAKFAST QUICHE TO GO



South Beach Breakfast Quiche To Go image

Quick and easy, it is a great breakfast, you can bake these lovely quiche in the earlier morning, you can also make them in advance and freeze them.

Categories     Low Calorie     Low-Fat     Vegetarian     Breakfasts & Brunch     Quick and Easy     Healthy     Spinach     Quiche

Time 30m

Yield 6

Number Of Ingredients 12

spinach, frozen
liquid egg substitute
swiss cheese
green bell peppers
onions
red hot pepper sauce
spinach, frozen
liquid egg substitute
swiss cheese
green bell peppers
onions
red hot pepper sauce

Steps:

  • Microwave the spinach for 2½ minutes on high(or you can use steamer). Drain the excess liquid. Coat a 12-cup muffin pan 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℉ (180℃) F for 20 minutes, or until a knife inserted in the center comes out clean. Lightly cool on a wire rack, serve warm.

Nutrition Facts :

QUICHE TO GO (ADAPTED FROM SOUTH BEACH DIET)



Quiche to Go (Adapted from South Beach Diet) image

I like to call these 'Cheesy Goodness'. I'm telling you these are really great!! Now I confess I put in more veggies than they suggest on SBD and SBD uses egg substitute but, man, are they good!! My family had them for breakfast at Thanksgiving last year. You know, when your rushing aroung trying to prepare stuff and want to eat very light. They LOVED them! NOTES: Make sure you really spray entire cup and use FOIL baking cups. Paper cups don't hold up. Can be frozen and reheated in the microwave or toaster oven. Any combination of appropriate vegetables and cheeses and protein may be used. If using fresh spinach use 1 (one) pound well rinsed and blanched.

Provided by TheDiva1959

Categories     Savory Pies

Time 40m

Yield 6 mini quiches, 6 serving(s)

Number Of Ingredients 8

1 (10 ounce) package frozen chopped spinach
6 eggs
3/4 cup shredded cheese
1/3 cup diced bell pepper (any color)
1/3 cup diced onion
1/3 cup cooked turkey sausage (optional) or 1/3 cup bacon (optional)
1/3 cup shredded carrot (optional)
3 drops hot pepper sauce (optional)

Steps:

  • Defrost the spinach.
  • Drain the excess liquid.
  • Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray (VERY IMPORTANT).
  • Combine the eggs, cheese, peppers, onions, spinach and any other optional ingredients in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.

Nutrition Facts : Calories 137.2, Fat 8.5, SaturatedFat 3.8, Cholesterol 195, Sodium 243.1, Carbohydrate 4.7, Fiber 1.7, Sugar 1.1, Protein 10.9

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