• 1 package (10 ounces) frozen chopped spinach
  • 3/4 cup liquid egg substitute
  • 3/4 cup “Soy cheese
  • 1/4 cup diced green bell peppers
  • 1/4 cup diced onions
  • 3 drops hot-pepper sauce (optional)
  1. Microwave the spinach for 2 1/2 minutes on high.
  2. Drain the excess liquid.
  3. Line a 12-cup muffin pan with foil baking cups.
  4. Spray the cups with cooking spray.
  5. Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl.
  6. Mix well.  Divide evenly among the muffin cups.
  7. Bake at 350 degrees F for 20 minutes, 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 Soy cheeses may be used.

Serves 6

 

NUTRITION AT A GLANCE

Per serving: 77 calories, 9 g protein, 3 g carbohydrates, 3 g fat, 2 g saturated fats, 160 mg sodium, 10 mg cholesterol, 2 g fiber