Vegetable Quiche Cups

Prep time: 15 mins
Cook time: 25 mins
Servings: 6

This crustless quiche recipe can be used as a base for any combination of veg and cheese. I don't always use a muffin tin. Sometimes I just put it in a glass baking dish.

1 package (10 ounce) frozen chopped spinach
3/4 cup shredded reduced-fat cheddar or jack cheese
3/4 cup egg substitute (or enough to make it look right)
1/4 cup finely diced green bell pepper
1/4 cup diced onion
hot sauce to taste

Heat the over to 350 F. Spray a 12-cup muffin pan with cooking spray. Place spinach in the microwave on high for 2 1/2 mins. Drain excess liquid. In a large bowl, combine spinach, cheese, egg, bell pepper, onion, and hot sauce. Mix well. Divide mixture evenly among muffin cups. Bake at 350 for 20 mins or until a tester comes out clean.

Nutrition:
77 cal, 3 g fat, 2 g sat fat, 9 g protein, 3 g carb, 2 g fiber, 160 mg sodium

From South Beach Supercharged P 201

Chunky Veg Hash

Makes 4 (generous 1/2 cup servings)
Prep time: 10 mins
Cook time: 15 mins

This hash is delicious over a poached egg or really any style of egg, and it can also be an omelet filling. Use an dried herb you prefer, or toss in a combo of chopped fresh herbs.

1 T olive oil
1 small onion, chopped
Pinch of dried thyme
Pinch of paprika
1/8 t salt
1 small red bell pepper, diced
4 large button mushrooms, roughly chopped
2 small zucchini, diced
1 small clove of garlic, minced

In a large skillet, heat oil over medium-high heat. Add onion, thyme and paprika, reduce heat to medium-low and cook, stirring occasionally, 7 mins, or until the onion is softened. Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 mins longer. Remover from the heat and serve with eggs or by itself.

Nutrition:
59 cal, 4 g fat, .5 g saturated fat, 2 g protein, 6g carb, 2 g fiber, 81 mg sodium.

I just put this up to remember the idea and cooking method. You could use an veg and herb combo.

From South Beach Diet Supercharged P199