Vegetablequichcupstogosouthbeach Recipes

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VEGETABLE QUICHE CUPS -SBD-



Vegetable Quiche Cups -SBD- image

These are a breakfast option in the South Beach Diet (phase 1). They can be eaten hot or cold and can also be frozen. These make a handy and healthy snack to take to work too.

Provided by dale7793

Categories     Savory Pies

Time 40m

Yield 12 quiche cups

Number Of Ingredients 7

3/4 cup egg white substitute or 3/4 cup egg substitute
1 (10 ounce) package frozen chopped spinach
3/4 cup shredded reduced-fat cheese
1/4 cup diced red peppers or 1/4 cup green pepper (or mixture of both)
1/4 cup diced onion
Tabasco sauce or other hot pepper sauce, if desired,to taste
salt

Steps:

  • Heat oven to 350F.
  • Line a 12 cup muffin pan with foil baking cups, spray the cups with cooking spray.
  • Thaw and drain spinach, wring it out well by hand.
  • Mix the spinach, egg whites or substitute, cheese, peppers, onions, hot pepper sauce and salt in a bowl.
  • Fill the foil cups with the mixture.
  • Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.
  • Remove from cups to serve.

Nutrition Facts : Calories 9.2, Fat 0.1, Sodium 17.8, Carbohydrate 1.5, Fiber 0.8, Sugar 0.4, Protein 0.9

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

VEGETABLE QUICHE CUPS TO GO



Vegetable Quiche Cups to Go image

South Beach Diet phase 1. I've seen many variations, however this recipe is verbatim from the book. Quiche cups can be frozen and reheated in the microwave. Any combination of vegetables and reduced fat cheeses may be used.

Provided by WendyMaq

Categories     Breakfast

Time 20m

Yield 12 quiches to go, 6 serving(s)

Number Of Ingredients 6

1 (10 ounce) package frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup low-fat cheese, shredded
1/4 cup green pepper, diced
1/4 cup onion, diced
3 drops hot pepper sauce (optional)

Steps:

  • Preheat oven to 350°F.
  • Microwave spinach for 2 1/2 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 substitute, cheese, peppers, onions, and spinach in a bowl. Mix well.
  • Divide evenly among muffin cups.
  • Bake at 350 for 20 minutes, until a knife inserted in the center comes out clean.

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

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