Mini Vegetable Quiche Cups
adapted from South Beach Diet
Prep time: less than 10 minutes
Baking time: 25 minutes
Makes 12 mini muffins or 6 regular
Ingredients:
10 oz/ 280 g fresh spinach (frozen is fine too)
3/4 cup egg substitute (I used "Break Free" real eggs in a carton with omega 3 and lower in cholesterol)
3/4 cup low fat grated cheese (I used a low fat "Italiano" blend already grated)
1/4 cup diced red bell pepper
1/4 cup diced sweet onion
3/4 tsp cracked black peppercorns (or your favorite heat - my next batch will have some chipotle chilis in it)
1 tbsp chopped herbs (I used oregano this time, but use your favorites)
olive oil in a mister to spray the the muffin tins and foil cups
Directions:
1. Steam spinach (I used the microwave - two batches at 2 minutes each), drain and chop.
2. Preheat the oven to 350° F/180°C and line a 12 cup mini or 6 cup regular muffin tin with foil paper cups (for better browing factor) and spray with olive oil or other cooking spray.
3. In a large bowl, combine all the ingredients and mix well. Fill muffin cups, pouring any left over egg liquid onto the quiches.
4. Bake for 20-25 minutes for minis, longer for regular muffins. A knife should come out clean after poking the center of the quiches.
Apparently, these can be frozen and reheated in the microwave. I heated mine for 5 minutes in a toaster oven at 400°F/200°C for a really great crispy coating.
adapted from South Beach Diet
Prep time: less than 10 minutes
Baking time: 25 minutes
Makes 12 mini muffins or 6 regular
Ingredients:
10 oz/ 280 g fresh spinach (frozen is fine too)
3/4 cup egg substitute (I used "Break Free" real eggs in a carton with omega 3 and lower in cholesterol)
3/4 cup low fat grated cheese (I used a low fat "Italiano" blend already grated)
1/4 cup diced red bell pepper
1/4 cup diced sweet onion
3/4 tsp cracked black peppercorns (or your favorite heat - my next batch will have some chipotle chilis in it)
1 tbsp chopped herbs (I used oregano this time, but use your favorites)
olive oil in a mister to spray the the muffin tins and foil cups
Directions:
1. Steam spinach (I used the microwave - two batches at 2 minutes each), drain and chop.
2. Preheat the oven to 350° F/180°C and line a 12 cup mini or 6 cup regular muffin tin with foil paper cups (for better browing factor) and spray with olive oil or other cooking spray.
3. In a large bowl, combine all the ingredients and mix well. Fill muffin cups, pouring any left over egg liquid onto the quiches.
4. Bake for 20-25 minutes for minis, longer for regular muffins. A knife should come out clean after poking the center of the quiches.
Apparently, these can be frozen and reheated in the microwave. I heated mine for 5 minutes in a toaster oven at 400°F/200°C for a really great crispy coating.
Related links: Food and Drink recipes South Beach Diet Low Carb Diet
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