Here's a portable, make-ahead breakfast that's low in calories, high in protein and bursting with vegetables. What's not to like?
The recipe comes from the South Beach Diet, which one of my clients is following. She loves these so much (I make her a double batch each and every week) that I decided I had to try them myself.
I have to say, I prefer my variation more than the original (I'm not a huge pepper and onion lover), but regardless, these little nuggets of eggyness are great to have handy for breakfast, a snack after working out, or even as an hors d'oeuvre before dinner.
Vegetable Quiche Cups
1 10-ounce package frozen chopped spinach, thawed and squeezed dry (see my tip below)
1 cup liquid egg substitute (I use Egg Beaters original)
3/4 cup shredded reduced-fat cheddar cheese
1/4 cup diced green bell peppers
1/4 cup diced yellow onions
pinch of salt and pepper
Preheat the oven to 350 degrees.
Line a 12-cup muffin tin with foil baking cups and spray each one with nonstick spray.
Combine all ingredients in a bowl and mix well. Divide the mixture evenly among the 12 muffin cups. Bake at 350 for 20 minutes, or until a toothpick inserted in the center of a cup comes out clean.
These may be frozen and reheated in the microwave for about 10 seconds per cup. Remove foil liner before microwaving!
My Variation: Use 1/4 cup chopped sun-dried tomatoes and 3/4 cup feta cheese instead of peppers and cheddar cheese.
My Spinach Thawing Tip: Take spinach out of box and place on a microwave-safe plate. Microwave for 3 minutes. Remove plate from microwave and place spinach in a clean kitchen towel. Wrap it up and squeeze over the sink until all the liquid is released. Much easier than boiling and draining, or attempting to drain the spinach in a colander.
Recipe adapted from The South Beach Diet by Arthur Agatston, M.D.