Vegetable Quiche Cups


1 package (10 oz) frozen chopped spinach
3/4 cup liquid egg substitute (or enough eggs to equal 3/4 cup)
3/4 cup shredded cheese (low fat)
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot pepper sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid. (I find that I have to actually get my hands in there and squeeze the liquid out.) Line a 12 cup muffin pan with foil baking cups.

Combine the egg, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 minutes, until a knife inserted in the centre comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and cheeses can be used.

Nutrition at a glance:

2 Quiche cups:
77 calories
9 g protein
3 g carbohydrates
3 g fat
2 g saturated fats
160 mg sodium
10 mg cholesterol
2 g fibre


About ninian-poetree

I live in a sitcom. No seriously. I share a century home with an Englishman and a cat named Sophie. Not living with us are my three sons and a step-daughter who visits every other year or so. I'm a mum, a writer, a teacher and an MUFC fanatic.

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  1. Pingback: Heart Healthy Eating | innovating teaching

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