Quiche Cups
These are great because you can make up 12 and they will last you all week. Newer post-ops will only be able to eat one and older post-ops like me can eat two for breakfast. I make them up on Sunday and put them in a container in the fridge and take two each day. I remove from the foil cup and heat for 30 seconds in the microwave. Yummy.
You can customize them to your liking. Any veggies you like and/or meat. You can even delete the meat if you like. I use eat beaters because it is lower in fat and calories and easier than eggs, but you can use real eggs if you prefer.
Ingredients
1.5 cups egg substitute
1 cup grated lowfat cheddar cheese
1 cup chopped spinach
1/3 cup chopped onion
¼ cup chopped bell pepper
¼ cup diced green chili (canned)
½ cup crumbled/chopped turkey sausage
salt & pepper to taste
hot sauce to taste (optional)
Microwave spinach until warm, drain and squeeze out liquid, set aside. Brown sausage, onions, bell pepper, and chili in a skillet. In bowl, combine egg sub., cheese, spinach, and skillet mixture. Add salt, pepper and hot sauce to taste. Place foil cups in muffin pan, spray with Pam. Spoon mixture into cups filling 2/3 full. Bake in preheated 350 degree oven for 20 minutes or until knife comes out clean.
Makes 12 servings (one cup per serving)
Calories 58, Fat 1 gm, Carb. 1 gm, Protein 7 gm.