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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 quiche cups 30g Recipe makes 12 quiche cups) The following items or measurements are not included below: 3/4 cup pasteurized liquid egg-whites reduced-fat cheese |
||
| Calories 9 | ||
| Calories from Fat 1 | (17%) | |
| Amount Per Serving | %DV | |
| Total Fat 0.2g | 0% | |
| Saturated Fat 0.1g | 0% | |
| Monounsaturated Fat 0.0g | ||
| Polyunsaturated Fat 0.1g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 17mg | 0% | |
| Potassium 99mg | 2% | |
| Total Carbohydrate 1.6g | 0% | |
| Dietary Fiber 0.8g | 3% | |
| Sugars 0.5g | ||
| Protein 1.0g | 1% | |
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Ingredients
- 3/4 cup pasteurized liquid egg-whites or egg white substitute or egg substitute
- 1 (10 ounce) package frozen chopped spinach
- 3/4 cup shredded reduced-fat cheese
- 1/4 cup diced red pepper or green pepper (or mixture of both)
- 1/4 cup diced onion
- Tabasco sauce or other hot pepper sauce, if desired,to taste
- salt
Directions
1
Heat oven to 350F.2
Line a 12 cup muffin pan with foil baking cups, spray the cups with cooking spray.3
Thaw and drain spinach, wring it out well by hand.4
Mix the spinach, egg whites or substitute, cheese, peppers, onions, hot pepper sauce and salt in a bowl.5
Fill the foil cups with the mixture.6
Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.7
Remove from cups to serve.
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Browse similar recipes by category
- Course > Breakfast > Omelets & Frittatas
- Course > Lunch/Snacks > Snacks
- Course > Main Dish > Savory Pies
- Main Ingredient > Vegetables
- Main Ingredient > Eggs/Dairy > Cheese
- Main Ingredient > Eggs/Dairy > Eggs
- Preparation > Time to Make > < 60 mins
- Preparation > Simple
- Preparation > Equipment > Oven
- Preparation > Number of Servings > OAMC/Freezer/Make Ahead
- Occasion > Brunch
- Occasion > Taste/Mood > Savory
- Occasion > To Go... > Picnic
- Occasion > To Go... > Brown Bag
- Dietary > Vegetarian
Featured Reviews for This Recipe
From: Grandmakristin
On Mar 13, 2009
As written, it's an OK recipe. Here are my "modifications." First, I use an entire 15 oz container of Egg Beaters, saute the onions and peppers until softened and put in an 8x8 baking pan sprayed with nonstick spray. Instead of shredded cheddar cheese I put swiss cheese slices to cover the top and top with cracked black pepper. Bake at 350 degrees for approximately 20-30 minutes or until "egg" mixture is set. Cut into 6 slices. The amount of extra egg substitute is minimal extra calories and makes them sooooo much yummier. In the morning I nuke them in the microwave and put them on a whole wheat english muffin with a slice of tomato.
From: *Kathy*
On Apr 1, 2004
I love these. Two quiche cups are perfect for breakfast. When I was mixing this up, it seemed like too much spinach and too little egg — but the proportions are perfect. Definitely use foil cup liners — just greasing the muffin pan isn't enough (I know). Thanks!
From: Claudia Dawn
On Jul 21, 2004
These are very good. I take 2 to work with me and microwave them. Add one slice of turkey bacon and the entire breakfast is only 112 calories, 5.5g fat (3g saturated fat), 3 carbs, and 11g protein.
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