Quiche To Go Adapted From South Beach Diet Recipes
VEGETABLE QUICHE CUPS -SBD-
These are a breakfast option in the South Beach Diet (phase 1). They can be eaten hot or cold and can also be frozen. These make a handy and healthy snack to take to work too.
Provided by dale7793
Categories Savory Pies
Time 40m
Yield 12 quiche cups
Number Of Ingredients 7
Steps:
- Heat oven to 350F.
- Line a 12 cup muffin pan with foil baking cups, spray the cups with cooking spray.
- Thaw and drain spinach, wring it out well by hand.
- Mix the spinach, egg whites or substitute, cheese, peppers, onions, hot pepper sauce and salt in a bowl.
- Fill the foil cups with the mixture.
- Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.
- Remove from cups to serve.
Nutrition Facts : Calories 9.2, Fat 0.1, Sodium 17.8, Carbohydrate 1.5, Fiber 0.8, Sugar 0.4, Protein 0.9
QUICHE TO GO (ADAPTED FROM SOUTH BEACH DIET)
I like to call these 'Cheesy Goodness'. I'm telling you these are really great!! Now I confess I put in more veggies than they suggest on SBD and SBD uses egg substitute but, man, are they good!! My family had them for breakfast at Thanksgiving last year. You know, when your rushing aroung trying to prepare stuff and want to eat very light. They LOVED them! NOTES: Make sure you really spray entire cup and use FOIL baking cups. Paper cups don't hold up. Can be frozen and reheated in the microwave or toaster oven. Any combination of appropriate vegetables and cheeses and protein may be used. If using fresh spinach use 1 (one) pound well rinsed and blanched.
Provided by TheDiva1959
Categories Savory Pies
Time 40m
Yield 6 mini quiches, 6 serving(s)
Number Of Ingredients 8
Steps:
- Defrost the spinach.
- Drain the excess liquid.
- Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray (VERY IMPORTANT).
- Combine the eggs, cheese, peppers, onions, spinach and any other optional ingredients 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.
Nutrition Facts : Calories 137.2, Fat 8.5, SaturatedFat 3.8, Cholesterol 195, Sodium 243.1, Carbohydrate 4.7, Fiber 1.7, Sugar 1.1, Protein 10.9
SOUTHWESTERN TURKEY SKILLET (SOUTH BEACH DIET)
Make and share this Southwestern Turkey Skillet (South Beach Diet) recipe from Food.com.
Provided by Cricketo
Categories One Dish Meal
Time 25m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a large nonstick skillet, heat oil over medium high heat. Add turkey and sprinkle with cumin and cayenne stirring until fragrant.
- Stir in jicama, onion, and salt to taste. Cover and cook for 3 minutes.
- Stir in cherry tomatoes, cover and cook 2 minutes longer.
- Uncover and cook another 2 minutes. Stir in cilantro and serve hot.
Nutrition Facts : Calories 256, Fat 5.7, SaturatedFat 0.9, Cholesterol 70.4, Sodium 68.4, Carbohydrate 20.6, Fiber 9.5, Sugar 6.1, Protein 30.1
VEGETABLE QUICH CUPS TO GO (SOUTH BEACH)
Make and share this Vegetable Quich Cups to Go (South Beach) recipe from Food.com.
Provided by Naugahyde
Categories Breakfast
Time 30m
Yield 12 Quiche cups, 6 serving(s)
Number Of Ingredients 6
Steps:
- Microwave spinach on high for 2.5 minutes.
- Put 12 baking cups in a muffin pan.
- Spray cups with non-stick cooking spray.
- Combine all ingredients and mix well.
- Spread into muffin cups evenly.
- Bake for 20 minutes at 350 degrees.
Nutrition Facts : Calories 76, Fat 3.7, SaturatedFat 2.2, Cholesterol 9, Sodium 239.2, Carbohydrate 4.4, Fiber 1.3, Sugar 1.2, Protein 7.3
SOUTH BEACH DIET CHEESY HAM OMELET
This is a Phase 1 dish. This simple omelet tastes indulgent with the ham and cheese, but it's also good for you.
Provided by Celeste
Categories Breakfast
Time 12m
Yield 2 omelets, 2 serving(s)
Number Of Ingredients 6
Steps:
- Beat eggs and milk in small bowl with fork until blended. Add ham, onion, and pepper; mix well.
- Spray an 8-in. nonstick skillet with cooking spray.
- Pour egg mixture into skillet; cover. Cook on medium heat 6 minutes or until egg mixture is set but top is still moist.
- Sprinkle cheese evenly onto half of omelet. Using spatula, fold egg mixture over filling; cover.
- Remove from heat; let stand 1 minute.
- Cut in half to serve.
Nutrition Facts : Calories 79.2, Fat 5, SaturatedFat 1.6, Cholesterol 211.8, Sodium 78, Carbohydrate 1.2, Sugar 1.2, Protein 6.8
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