{"id":1265,"date":"2003-09-11T07:12:56","date_gmt":"2003-09-11T14:12:56","guid":{"rendered":"https:\/\/pcgirl.net\/recipes\/?p=1265"},"modified":"2026-03-01T13:41:39","modified_gmt":"2026-03-01T20:41:39","slug":"vegetable-quiche-cups-to-go","status":"publish","type":"post","link":"https:\/\/pcgirl.net\/recipes\/?p=1265","title":{"rendered":"Vegetable Quiche Cups to Go"},"content":{"rendered":"

\"\"from The South Beach Diet<\/i><\/p>\n

1 10oz. pkg. frozen Chopped Spinach
\n3\/4 C. Egg Beaters
\n3\/4 C. shredded reduced-fat Cheese
\n1\/4 C. diced Green Bell Peppers
\n1\/4 C. diced Onions
\n3 drops Hot Pepper Sauce (optional)<\/p>\n

Microwave the spinach for 2 1\/2 minutes on high. Drain the excess liquid. Line a 12 cup minature muffin pan with foil baking cups. Spray the cups with cooking spray. Combie the egg substitute, cheese, peppers, onions and spinach in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees for 20 inutes, until a knife inserted in the center comes clean.<\/p>\n

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and low fat cheese may be used.<\/p>\n

Yield: 12 minature quiche cups
\nServing Size: 2 Quiche Cups<\/p>\n

Calories: 77
\nFat: 3g
\nFiber: 2g<\/p>\n

Notes: These came out better than the last egg recipe from the South Beach Diet book that I tried (cheesy frittata). The flavor was really bland though, even with the hot sauce added. These coulda used a generous pinch of thyme maybe or some oregano and a bunch of freshly grated pepper. I made them in a six cup regular size muffin tin instead of the miniature ones.<\/i><\/p>\n

Also, I think that the book “overcharges” on calories, and gives credit for too much fiber. I entered the information in Crosstrainer (using 80 calories an ounce cheese) and 2 LARGE quiche cups (ie, the same as 4 small) came to be 106 calories, 2.9g fat, and 2.8g fiber, which is quite different than the books information (listed above) states.<\/p>\n","protected":false},"excerpt":{"rendered":"

Since these quiche cups can be frozen and then reheated in the microwave without losing any taste or texture, they are an excellent make ahead breakfast.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[19],"tags":[209,223,196,45],"class_list":["post-1265","post","type-post","status-publish","format-standard","hentry","category-breakfasts","tag-make-ahead","tag-meal-prep","tag-muffin-tin","tag-sbd"],"_links":{"self":[{"href":"https:\/\/pcgirl.net\/recipes\/index.php?rest_route=\/wp\/v2\/posts\/1265","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pcgirl.net\/recipes\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pcgirl.net\/recipes\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pcgirl.net\/recipes\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/pcgirl.net\/recipes\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1265"}],"version-history":[{"count":2,"href":"https:\/\/pcgirl.net\/recipes\/index.php?rest_route=\/wp\/v2\/posts\/1265\/revisions"}],"predecessor-version":[{"id":35231,"href":"https:\/\/pcgirl.net\/recipes\/index.php?rest_route=\/wp\/v2\/posts\/1265\/revisions\/35231"}],"wp:attachment":[{"href":"https:\/\/pcgirl.net\/recipes\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1265"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pcgirl.net\/recipes\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1265"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pcgirl.net\/recipes\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1265"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}