Vegetable Quiche Cups To Go

1 pkg (10 oz) frozen chopped spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced-fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onions
3 drops hot-pepper sauce (optional)

Microwave the spinach for 1.5 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, 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.

Serves 6.

Nutrition at a glance:
Per Serving: 77 calories, 9g protein, 3g carbohydrates, 3g fat, 2g saturated fats, 160mg sodium, 10mg cholesterol, 2g fiber

From: "The South Beach Diet - The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss" by Arthur Agatston, M.D. ISBN:1-57954-646-3, page 134