Does anyone have the South Beach Diet Recipe for Quiche Cups to Go??

[KA011005]

Hey there all you south beach dieters!!
I've misplaced my book:

Could anyone give me the recipe for the quiche cups??
I love quiches & these mini versions are great!

I used to do South beach and lost 10lbs. & I'm where I want to be just want to make sure I stay this way!!

Thanks in advance!!

P.S. Could you also give me the amt. of fat, calories, carbohydrate... etc.
(all nutrition facts) I need it for my log!!
Thanks Again!!:flower:

[THESCHULTZFIVE]

Here it is

1 package (10 ounces) 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

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 for 20 minutes, until a knife inserted in the cneter comes out clean.


Per serving: 77 calories, 9g protein, 3g carbs, 3g fat, 2g saturated fats, 160mg sodium, 10mg cholesterol, 2g fiber

[THESCHULTZFIVE]

BTW, your wedding pictures our beautiful. I was married on a beach too(in Jamaica) and seeing someone else's pics always makes me go look at mine. Although ours wasn't a "wedding". We went on a vacation and decide to get married so thats what we did. But yours looked beautiful!

[KA011005]

I just love that recipe!! It's healthy & low in fat & calories and it's delicious!!

[KA011005]

BTW, your wedding pictures our beautiful. I was married on a beach too(in Jamaica) and seeing someone else's pics always makes me go look at mine. Although ours wasn't a "wedding". We went on a vacation and decide to get married so thats what we did. But yours looked beautiful!

Thanks Tara for both the recipe and the sweet comment!! :flower: