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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 58.0
  • Total Fat: 1.3 g
  • Cholesterol: 3.8 mg
  • Sodium: 184.2 mg
  • Total Carbs: 3.4 g
  • Dietary Fiber: 1.3 g
  • Protein: 8.3 g

View full nutritional breakdown of South Beach Diet Mini Quiches (Do not publish) calories by ingredient
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South Beach Diet Mini Quiches (Do not publish)

Submitted by: PATTK1220

Introduction

This is from Dr. Agatson's first book. Modify the recipe according to taste. Adding too many ingredients will dramatically change the texture, though. A serving is 2 mini-quiches. This is from Dr. Agatson's first book. Modify the recipe according to taste. Adding too many ingredients will dramatically change the texture, though. A serving is 2 mini-quiches.
Number of Servings: 6

Ingredients

    1 (10 ounce) package frozen chopped spinach
    3/4 cup liquid egg substitute
    3/4 cup shredded reduced-fat cheese
    1/4 cup diced green bell pepper
    1/4 cup diced onion
    3 drops hot-pepper sauce (optional)

Directions

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 the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or 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.
This recipe is optimal for Phase 1 of the South Beach Diet.

Recipe copied from http://allrecipes.com/Recipe/Vegetable-Quiche-Cups-to-Go/detail.aspx

Number of Servings: 6

Recipe submitted by SparkPeople user PATTK1220.






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