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Vegetable Quiche Cups Recipe

Looking for an easy Vegetable Quiche Cups recipe? Learn how to make Vegetable Quiche Cups using healthy ingredients.


Submitted by elainebmorris

Makes 6 servings



South Beach, Phase 1 Blue Book p 134

Recipe Ingredients for Vegetable Quiche Cups

10 oz frozen chopped spinach
3 large eggs (or 3/4 cup egg substitute)
3/4 cup reduced fat mozzarella cheese
1/4 c diced green peppers
1/4 c diced onions
1/8 t tabasco

Recipe Directions for Vegetable Quiche Cups

  1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.

  2. Line a 12 cup muffin pan with foil baking cups. Spray the cups with cooking spray.

  3. Combine eggs, cheese peppers, onions and spinach in a bowl. Mix well. Divide evenly among the muffin cups.

  4. Bake at 350 F for 20 minutes, or until a knife inserted in the center comes out clean.

Categories

Breakfast

Nutrition Facts
Serving Size 95.0g
Amount Per Serving
Calories
84
Calories from Fat
40
% Daily Value*
Total Fat
4.4g
7%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
111mg
37%
Sodium
163mg
7%
Potassium
311mg
9%
Total Carbohydrates
3.0g
1%
Dietary Fiber
1.2g
5%
Sugars
0.7g
Protein
8.6g
Vitamin A 94% Vitamin C 28%
Calcium 16% Iron 10%
* 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
  • Low in sugar
  • High in calcium
  • High in iron
  • High in manganese
  • High in magnesium
  • High in potassium
  • High in riboflavin
  • High in selenium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
  • Very high in cholesterol
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