Monday, November 27, 2006



3/4 cup liquid egg substitute or 3 large eggs or 3 /4 cup egg whites
1 package frozen chopped spinach (10 oz.)
3/4 cup shredded, any kind of reduced-fat cheese

1/4 cup diced red or green peppers or mixture of both

1/4 cup diced onions
Salt to taste - I like it salty and used a half teaspoon.


Makes 12 mini-quiches

Need: Foil baking cups, muffin tin, cooking spray, oven

1. Heat oven to 350F

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

3. Thaw and drain spinach - I wring it out well in my hand, which eliminates a lot of the "spinachy" taste for those who hate boiled spinach.

4. Mix the spinach, egg substitute, cheese, peppers, onions, hot pepper sauce, salt in a bowl.

5. Fill the foil cups with the mixture.

6. Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.

7. Remove from cups to serve.

77 calories
5 grams fat - which includes 2 g. saturated, 3 g mono
10 mg cholesterol
3 grams carbohydrate
9 grams protein
2 grams fiber
160 mg sodium (more if you add salt as I did)

I love, love, LOVE these mini quiches because I can prepare them ahead of time and they keep nicely in the refrigerator for a couple days. More importantly they are light, healthy, and super quick and easy to re-heat for a meal on the go. Perfect for someone who is constantly on the go and looking for something to grab, other than those same ole chalky protein bars...ugh!! Enjoy...


Catnapping said...

I love quiche. And it's so easy to prepare.

People think I slaved, and they feel so pampered when I make it for them.

The last time I made quiche it was with bacon and tomatoes, and I made little printouts of the recipe and put it at each place setting. Now two of my friends make quiche at least 3 times a month.

I'm glad I happened on your blog. Nice work.

Anonymous said...

Chalene, thanks for being you! You're a great inspiration and a phenomenal motivator. I'm a former Army Ranger (38yo)who's enjoying the heart pounding I get from turbojam; the mirror-factor is nice too. :) I wrote a blog entry today on fruit smoothies ( which led me to your site. I'll make sure I return. Neil

Anonymous said...

Chalene - This recipe is PERFECT! My husband and I are always rushed in the mornings and sometimes forget to eat. I'm going out to the store ASAP to get the ingredients!


Anonymous said...

Sounds yummy Chalene, can't wait to try your recipe :-)


Anonymous said...

Hey Chalene, how many servings does this Quiche recipe make? Caryn