Vegetable Quich Cups To Go South Beach Recipes

VEGETABLE QUICHE CUPS TO GO

Easy quiches to take for a quick breakfast.

Provided by Caroline

Categories 100+ Breakfast and Brunch Recipes Eggs Quiche

Time 35m

Yield 6

Number Of Ingredients 7

Vegetable Quiche Cups To Go image

Steps:

Preheat oven to 350 degrees F (175 degrees C). Line a 12-cup muffin pan with foil baking cups and spray with cooking spray.
Mix spinach, egg substitute, Cheddar cheese, onion, green bell pepper, and hot pepper sauce in a bowl. Divide spinach mixture evenly among prepared muffin cups.
Bake in preheated oven until a knife inserted into the center comes out clean, about 20 minutes.

Nutrition Facts : Calories 69 calories, Carbohydrate 3.4 g, Cholesterol 3.3 mg, Fat 2.4 g, Fiber 1.6 g, Protein 9.1 g, SaturatedFat 0.8 g, Sodium 189.1 mg, Sugar 1 g

Ingredients

cooking spray
1 (10 ounce) package frozen chopped spinach, thawed and drained
¾ cup liquid egg substitute
¾ cup shredded reduced-fat Cheddar cheese
¼ cup diced onion
¼ cup chopped green bell pepper
3 drops hot pepper sauce

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

Vegetable Quich Cups to Go (South Beach) image

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

Ingredients

10 ounces spinach, frozen, chopped
3/4 cup liquid egg substitute
3/4 cup shredded cheese, reduced fat
1/4 cup onion, diced
1/4 cup green bell pepper, diced
3 drops hot pepper sauce

VEGETABLE QUICHE CUPS TO GO

South Beach Diet phase 1. I've seen many variations, however this recipe is verbatim from the book. Quiche cups can be frozen and reheated in the microwave. Any combination of vegetables and reduced fat cheeses may be used.

Provided by WendyMaq

Categories Breakfast

Time 20m

Yield 12 quiches to go, 6 serving(s)

Number Of Ingredients 6

Vegetable Quiche Cups to Go image

Steps:

Preheat oven to 350°F.
Microwave spinach for 2 1/2 minutes on high. Drain 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 muffin cups.
Bake at 350 for 20 minutes, until a knife inserted in the center comes out clean.

Ingredients

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

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

Vegetable Quiche Cups -SBD- image

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

Ingredients

3/4 cup egg white substitute or 3/4 cup egg substitute
1 (10 ounce) package frozen chopped spinach
3/4 cup shredded reduced-fat cheese
1/4 cup diced red peppers or 1/4 cup green pepper (or mixture of both)
1/4 cup diced onion
Tabasco sauce or other hot pepper sauce, if desired,to taste
salt

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

Quiche to Go (Adapted from South Beach Diet) image

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

Ingredients

1 (10 ounce) package frozen chopped spinach
6 eggs
3/4 cup shredded cheese
1/3 cup diced bell pepper (any color)
1/3 cup diced onion
1/3 cup cooked turkey sausage (optional) or 1/3 cup bacon (optional)
1/3 cup shredded carrot (optional)
3 drops hot pepper sauce (optional)

VEGETABLE QUICHE CUPS TO GO

These savory breakfast treats are great when you're on the go.

Provided by Allrecipes Member

Yield 6

Number Of Ingredients 6

Vegetable Quiche Cups to Go image

Steps:

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.

Nutrition Facts : Calories 72.7 calories, Carbohydrate 3.5 g, Cholesterol 3.8 mg, Fat 2.5 g, Fiber 1.6 g, Protein 9.6 g, SaturatedFat 0.9 g, Sodium 195 mg, Sugar 1 g

Ingredients

1 (10 ounce) package frozen chopped spinach
¾ cup liquid egg substitute
¾ cup shredded reduced-fat cheese
¼ cup diced green bell pepper
¼ cup diced onion
3 drops hot-pepper sauce

More about "vegetable quich cups to go south beach recipes"

VEGETABLE QUICH CUPS TO GO (SOUTH BEACH) RECIPE

10 ounces spinach, frozen, chopped; 3⁄4 cup liquid egg substitute; 3⁄4 cup shredded cheese, reduced fat; 1⁄4 cup onion, diced; 1⁄4 cup green bell pepper, diced
From mastercook.com

Vegetable Quich Cups To Go South Beach Recipes

VEGETABLE QUICHE CUPS TO GO

Easy quiches to take for a quick breakfast.

VEGETABLE QUICH CUPS TO GO (SOUTH BEACH)

Make and share this Vegetable Quich Cups to Go (South Beach) recipe from Food.com.

VEGETABLE QUICHE CUPS TO GO

South Beach Diet phase 1. I've seen many variations, however this recipe is verbatim from the book. Quiche cups can be frozen and reheated in the microwave. Any combination of vegetables and reduced fat cheeses may be used.

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.

QUICHE TO GO (ADAPTED FROM SOUTH BEACH DIET)

VEGETABLE QUICHE CUPS TO GO

These savory breakfast treats are great when you're on the go.

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