Monday, August 9, 2010

Vegetable Quiche Cups to Go

 "This crustless quiche recipe can be used as a base for any combination of vegetables and reduced-fat cheese. Once prepared, the quiches can be frozen individually and reheated in the microwave." Makes 12, 2 per serving. This is page 201 out of the South Beach Diet Supercharged book. Look for my review down below.

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

Heat oven to 350F. Spray a 12 cup muffin pan with cooking spray.

Place spinach in a microwaveable container and cook in the microwave on high power for 2.5 minutes. Drain excess liquid.

In a large bowl, combine spinach, cheese, egg, bell pepper, onion and pepper sauce, if using. Mix well. Divide evenly among the muffin cups.

Bake at 350F for 20 minutes or until a tester comes out clean.

Review:  I used 4 eggs instead of the egg substitute. When using eggs instead of egg substitute, first beat the eggs with a fork, then add the spinach, onion, cheese and green pepper. This went together fast and easy. I used frozen chopped onion and green pepper which made it even quicker. Even though I used cooking spray, they tended to stick in the pan. Next time I'd use a heavy coating of spray in each muffin cup, especially up the sides. Needs salt. My spinach wasn't squeezed out enough. When I bit into them, they tasted a little watery.  Next time I'll use a sieve and push out the water. I just used a fork against the side of the pan. They are thin, about half the height of a normal muffin, so a serving size of 2 is pretty small. I was still hungry after breakfast. They are very vegetable-y. Next time I'll add a couple more eggs to increase the egg to vegetable ratio and to make them a little bigger.

They tasted good. I liked the green pepper and hot sauce, in fact I'd a little more. I liked how easy they were to make. I could see making this in a double batch and having them in the freezer for a quick, healthy breakfast. My son's review: "I don't really like it". Why not? "Too vegetable-y" (obviously his grammar is picked up from me). Getting green vegetables into that child is a major feat so I wasn't too surprised. Mmmm... more for me.

They recipe would be yummy with ham and swiss with mushrooms, onions and broccoli. Or add some crab and garlic to this recipe.


  1. I HAVE to try this!!!! I am such a huge quiche fan. Thanks for sharing!

  2. I do freeze mine. There are a couple days every week that it is impossible for me to eat breakfast at home, and I always eat this on those days. The site has a good variation of these that I think is just perfect. She uses silicone muffin tins (as do I), and that works beautifully. The first time I made them was in a metal tin like you, and mine stuck so bad I ended up having to scrape them out and put the crumbles in plastic baggies for later.

  3. This recipe sure looks yummy. I love to make mini quiches, all combinations! trust me.Thanks for sharing.


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