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