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(South Beach Diet) Veggie Mini-Quiches Recipe

Looking for an easy (South Beach Diet) Veggie Mini-Quiches recipe? Learn how to make (South Beach Diet) Veggie Mini-Quiches using healthy ingredients.


Submitted by hsaylor408

Makes 12 servings



South Beach Diet Breakfast Quiches

Recipe Ingredients for (South Beach Diet) Veggie Mini-Quiches

1 1/2 cup liquid egg substitute
1 package frozen chopped spinach (10 oz.)
3/4 cup shredded light cheese
1/2 cup diced green peppers
1/2 cup diced onions

Recipe Directions for (South Beach Diet) Veggie Mini-Quiches

  1. Need: muffin tin, cooking spray, oven

  2. Heat oven to 350F

  3. Spray the muffin tin cups with the cooking spray. Be sure not to omit this step, or the quiches will stick badly to the baking cups.

  4. Heat spinich in microwave for 2.5 minutes on high.

  5. Mix the spinach, eggs or egg substitute, cheese, peppers, onions, hot pepper sauce (optional).

  6. Fill the muffin tin cups with the mixture.

  7. Bake at 350F or 20 minutes. You will know they are done when a knife inserted in the middle comes out clean.

  8. Remove from cups to serve.

Categories

Main Dish

Nutrition Facts
Serving Size 70.7g
Amount Per Serving
Calories
63
Calories from Fat
32
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
1.7g
9%
Trans Fat
0.0g
Cholesterol
8mg
3%
Sodium
118mg
5%
Potassium
256mg
7%
Total Carbohydrates
1.8g
1%
Dietary Fiber
0.7g
3%
Sugars
0.6g
Protein
6.3g
Vitamin A 48% Vitamin C 17%
Calcium 9% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in calcium
  • High in iron
  • High in manganese
  • High in pantothenic acid
  • High in phosphorus
  • High in potassium
  • High in riboflavin
  • Very high in selenium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
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