1 pkg (10 oz) frozen chopped spinach
3/4 cup liquid egg substitute or egg whites
3/4 cup shredded reduced fat cheese
1/4 cup 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.
Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine eggs, cheese, peppers, onions, and spinach in a bowl. Divide evenly among the muffin cups.
Bake at 350 degrees for 20 min, 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 cheese may be used.
Yield: 6 servings
Calories per serving: 6
Protein: 9 grams
Fat: 3 grams
Carbohydrate: 3 grams
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