Breakfast

South Beach Diet Mini Quiches (Do not publish) is for Breakfast.

South Beach Diet Mini Quiches (Do not publish) takes 5 minutes to prepare.

South Beach Diet Mini Quiches (Do not publish) takes 20 minutes to cook.

South Beach Diet Mini Quiches (Do not publish) makes 6 servings.

The ingredients for South Beach Diet Mini Quiches (Do not publish) are:

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

Here is how you make South Beach Diet Mini Quiches (Do not publish):

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. Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used. This recipe is optimal for Phase 1 of the South Beach Diet. Recipe copied from http://allrecipes.com/Recipe/Vegetable-Quiche-Cups-to-Go/detail.aspxNumber of Servings: 6Recipe submitted by SparkPeople user PATTK1220.

The nutritional information for South Beach Diet Mini Quiches (Do not publish) is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 58.0

• Total Fat: 1.3 g
• Cholesterol: 3.8 mg
• Sodium: 184.2 mg
• Total Carbs: 3.4 g
• Dietary Fiber: 1.3 g
• Protein: 8.3 g