Ingredients for Quiche To Go Adapted From South Beach Diet
- Frozen Chopped Spinach
- 6 large eggs
- 1 cup shredded cheddar cheese (or your preferred cheese)
- Bell Pepper
- Onion
- Turkey Sausage
- Carrot
- Hot Pepper Sauce
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How to Make Quiche To Go Adapted From South Beach Diet
- Preheat oven to 350°F (175°C).
- If using fresh spinach: Rinse 1 pound of spinach thoroughly, then blanch in boiling water for 1 minute. Immediately plunge into ice water to stop cooking. Squeeze out excess water.
- Line a 12-cup muffin tin with foil baking cups. Generously spray the cups with cooking spray.
- In a large bowl, whisk together 6 large eggs.
- Add 1 cup shredded cheddar cheese, 1/2 cup chopped bell peppers, 1/4 cup chopped onion, and 1 cup of the prepared spinach.
- Stir in any other desired vegetables (e.g., 1/4 cup chopped mushrooms, 1/4 cup chopped broccoli) and protein (e.g., 1/4 cup cooked bacon or ham, 1/4 cup cooked sausage crumbles).
- Season generously with salt and pepper to taste.
- Divide the mixture evenly among the prepared muffin cups, filling each about ¾ full.
- Bake for 20-25 minutes, or until a knife inserted into the center comes out clean and the quiches are set.
- Let cool slightly before serving. Can be stored in the refrigerator for up to 3 days or frozen for later use. Reheat in the microwave or toaster oven.
Nutrition Information (Approximate per serving)
Sodium
10 g
Sugar
4g
Fat
18g
Carbs
1g
