100 Recipes to stay FIT by smita - HTML preview

Vegetable Quiche Cups To Go

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 21/2 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