Chickpea Burgers

Wow! I have a new recipe for you! First, I did really great last week with a new exercise routine. I'm doing the Jillian Michael's Ripped in 30. Last week was just a test run and I did the video 4 out of the 5 planned days. Not bad.

It's brutal, but you can do anything for 20 minutes. Right? This week I add the food component and I'm setting a goal to run my 2 miles a day as well. I'll let you know how it goes. Needless to say, I think I'll be sleeping really good.

This recipe comes from the free 30 day menu that came with the exercise DVD.

And, no, the pasta salad isn't part of the menu from Jillian, but I only had 1/3 cup of it.

Ingredients:
2 tablespoons olive oil
2 pitas, 6-inch whole-wheat (I used the Whole Grain Thin Bun instead)
Burger
1 can garbanzo (chickpeas) beans, rinsed
4 scallions
1 egg
2 tablespoons all-purpose flour
1 tablespoon oregano, fresh, chopped
1/2 teaspoon ground cumin
1/4 teaspoon salt
Sauce
1/2 cup yogurt, low-fat plain
2 tablespoons tahini (sesame seed paste)
1 tablespoon lemon juice
1/3 cup parsley, flat-leaf, chopped
1/4 teaspoon salt

Combine the ingredients for the burgers in a food processor. Pulse, stopping to scape down the sides as needed, until a coarse mixture forms that holds together when pressed. (This was the hardest part for me because I don't have a food processor and my blender didn't work very well because it is pasty.

Once it is well mixed and pasty, form into 4 patties. Heat oil in a large skillet over medium-high heat. Add patties and cook until golden and crips, 4 to 5 minutes. Flip and cook until golden brown, 2 to 4 minutes more.

Combine sauce ingredients in a bowl. Place burgers on the bread of choice and top with the sauce.

I thought they were really good, but I think I'll increase the amount of spices to give it a bit more kick. Maybe add some red pepper flakes. :)

339 calories, 16 g fat, 53 g Carbs, 9 g fiber, 15 g protein

Linguini with Vegetables and Sauce

Wow! I am really behind with posting recipes. Perhaps it is because we have been eating very simple meals that I figure you all make anyway. This recipe is so easy I don't know if you should call it a recipe. It is more like dumping things in a pan and then heating it. Or, something like that.

Linguini with Vegetables and Alfredo Sauce

• 28 oz. jar of Alfredo sauce (I only used a 15 oz jar and it was enough flavor with less fat and calories)

• 1 lb. box linguini
• 1 1/2 cups chopped chicken from freezer, (optional, this can easily be made vegetarian)
• 1 bag (14 oz.) bag frozen broccoli, cauliflower, and carrots
• 1 can (14 oz.) diced tomatoes, drained (also optional, I was the only one who ate the tomatoes on top)
• Parmesan Cheese (to taste)

Prepare linguine according to directions, cooking frozen vegetables with linguini. Drain all and return to pan. Add sauce and chicken and heat. Heat tomatoes in microwave or on stovetop. Serve pasta mixture topped with tomatoes and Parmesan cheese.

It doesn't get any easier than that! This also warmed up well.

Fried Rice

This is straight from Menus4Mom. My notes are in italics, and the pictures are from my kitchen. :)

Fried Rice (with ham)

• rice, cooked (about 2-3 cups)

• 1 egg

• 1 onion, chopped

• frozen peas and carrots, thawed

• corn if you like it

• meat (optional, not on grocery list)

• soy sauce or tamari

Cook rice according to directions.

Heat some oil in wok or deep fry pan (I use about a tablespoon) and scramble one egg in it. Remove egg and add some more oil (I add about 3 tbsp) to the pan, heating.

Add chopped onion, some thawed peas & carrots (and corn if you like), and anything else you like in your rice. We sometimes add leftover chicken or canned baby shrimp. (I added this tiny diced ham)

When the onions are tender, add the rice and add soy sauce to taste and stir with a big flat wooden spoon or large cooking chopsticks, if you have them (mine are about 18" long).

Add the cooked egg near the end of cooking time and stir well. When the rice is heated through and a bit crispy, it is ready to serve.

Greek Pizza

This is straight from Menus4Mom. My notes are in italics, and the pictures are from my kitchen. :)

This was yummy and easy! Here is a link to my favorite Pizza Dough.

Greek Pizza

• Your favorite pizza dough recipe (see notes above)

• olive oil
• oregano
• basil
• garlic salt
• 1 bag baby spinach
• 2 ripe tomatoes, thinly sliced
• 1 onion, thinly sliced
• 4 oz. feta cheese
• 2 cups mozzarella cheese

Arrange ingredients on pizza crust in the order listed. Bake at 450°F until hot and bubbly.

I substituted mushrooms for the onion.

Yam and Apple Soup

I made a soup last night that sounded good, looked good, and smelled delicious. Funny thing is I can't decide what I really think. I've been craving Butternut Squash soup (I had a good recipe two years ago and lost it!), but I did not want to actually mess with preparing the squash. I remember a recipe that had me buy frozen squash, but I could never find it in the store. I did however find frozen yams. So, I thought I would try to make a soup out of that.

Creamy and sweet with a touch of cinnamon. I liked it, but I'm not used to my soups being sweet. I think that is what is throwing me off. My husband liked the flavor, but he prefers chunky soups to pureed soups. Tonight I am going to serve it at a dinner party so I can get more input on whether this was a success or not. I love friends who are willing to be my guinea pigs! Perhaps I should call them "Beta Tasters"? When you give your novel/manuscript to someone you trust to read, review and critique you call them beta readers, so it makes sense to have beta tasters too. Doesn't it?

Yam and Apple Soup

* 1--32 ounce package frozen yam patties
* 1 stalk celery, diced
* handful baby carrots, diced
* 2 green onions (what do you call these?)
* 1 red delicious apple, peeled and sliced
* 4 tablespoons butter or margarine
* 1/4 cup brown sugar
* 1 teaspoon cinnamon
* dash of nutmeg
* 2 teaspoons lemon juice
* 1--12 ounce can fat free evaporated milk (would be even better with heavy cream, but I was trying to lighten it up)
* 1 to 2 teaspoons salt (to taste)

1. I placed the frozen yams in a pot and added just enough water to cover them. Actually, they were not completely covered, so add enough water to keep them from sticking the the pan (guessing about 2 cups water). I also added the celery, carrots, green onion, and apple and brought it to a boil. Turn down to medium heat and cook until the vegetables are tender and the yams are thawed and getting mushy--about 10 minutes.

2. Place the mixture into a blender and puree. I had to do this in 2 stages. Return to the pot and add the butter, brown sugar, cinnamon, dash of nutmeg, lemon juice and evaporated milk. Warm through, stirring occasionally. Salt to taste and serve.

Look at the cinnamon. It was so pretty to look at.

I'll update with my friends opinions tomorrow.

30 Minute Minestrone

You've gotta love quick and yummy! The only skill this soup requires is the ability to open a can and dump it in the pan. From start to finish it only takes 30 minutes and it was really good.

30 Minute Minestrone

* 4 cups water (later the recipe calls for 4 teaspoons bouillon granules, so I just used 2 cans which equal 4 cups of broth. You can use chicken or beef broth. I used chicken this time. You can make this vegetarian by using vegetable broth.)
* 2 cups miniature peeled carrots
* 15-ounce can Great Northern beans, rinsed and drained
* 14-ounce can petite diced tomatoes (seasoned if you want more flavor)
* 1 cup chopped onion (I just sprinkled in dried onion flakes, about 1 tablespoon. I was being really lazy.)
* 4 teaspoons low-sodium beef bouillon granules or 2 teaspoons regular beef bouillon granules
* 1 teaspoon bottled minced garlic (I added 1 teaspoon powdered garlic, fresh would have been better, but see the lazy comment above.)
* 1/2 teaspoon dried basil, crushed
* 1/2 teaspoon dried oregano, crushed
* 1/4 teaspoon black pepper
* 1 can no salt added Italian green beans, drained
* 1 small zucchini, halved lengthwise and sliced
* 1/2 cup elbow macaroni, alphabet macaroni, or broken spaghetti, uncooked
* 1/4 cup grated or shredded Parmesan cheese
* I added crumbled crispy bacon as a garnish...mmm, bacon...
1. In a large saucepan, combine water and bouillon (or broth), carrots, beans, tomatoes, onion, garlic, basil, oregano, and pepper. Bring to a boil over high heat.

2. Add the rest of the ingredients except for the Parmesan and bacon, return to a boil, reduce heat and simmer for 10 minutes or until pasta is done.

3. Spoon into bowls and sprinkle with the Parmesan cheese and crumbled bacon.
From the American Heart Association Quick and Easy Cookbook, 1995, pg 55.
Serves 6 as a main dish (1 and 2/3 cups a serving)
204 Calories, 11 g Protein, 37 g Carbs, 3 mg Cholesterol, 278 mg Sodium, 3 g Fat

Corn Casserole

I got this recipe from my sister-in-law, Carrie two years ago and we love it. It is a nice twist on having plain corn on the table.
* 1 stick butter, melted
* 1 can whole kernel corn, drained
* 1 can creamed corn
* 8 oz sour cream
* 2 eggs beaten
* 1 box jiffy corn mix

Mix all the ingredients in a large bowl, put in a 2 quart greased baking dish and bake at 350 degrees for 35-45 minutes.

(This year I diveded it into 2 loaf pans instead and it cooked much better. In the past it would be too brown on the edges and gooey in the middle. I suggest the loaf pans!)

Honey Glazed Carrots

Easy and yummy. The little bit of honey pulls my kids in and they actually eat a bite or two.
* 2 cups sliced carrots (I just bought a bag of baby carrots all ready to go in the pot)
* 2-3 tablespoons honey
* 1/8 teaspoon salt
* 2 tablespoons lemon juice
* dash of nutmeg (around 1/8 teaspoon)

In a medium saucepan, combine the carrots, honey and salt. Add just enough cold water to cover the carrots and bring to a boil over medium-high heat. Boil vigorously, stirring once or twice until the liquid has nearly evaporated--about 15 minutes.

Turn off heat, stir to coat the carrots evenly and then add lemon juice and dash of nutmeg and mix well.

Gnocchi A La Narciso

I had such a productive day yesterday that I felt like trying a new recipe on top of everything else that I accomplished. This recipe was not "hard" but more time intensive than I bargained for.

Gnocchi A La Narciso sounds fancy doesn't it? Gnocchi is simply a pasta made from potatoes. That is what I kept telling my kids when they kept asking, "What is this again?" And, the general consensus? A keeper recipe, but next time I put all the kids to work kneading, rolling and cutting. I made two pans so we could try different flavors. One included spaghetti sauce (straight out of the jar!) and the other was olive oil and basil. Both were really good, and I still can't decide which one I liked better. In this picture there is more of the basil on my plate than the sauce.

Gnocchi A La Narciso

* 3 large baking potatoes (2 pounds)
* Vegetable oil
* 2 cups all-purpose flour
* 2large eggs
* 1/3 cup butter or margarine, melted
* 1/2 teaspoon salt
* 3/4 teaspoon pepper
* 3 quarts water
* Spaghetti sauce
* 3 cups grated Parmesan or Asiago cheese

1. Scrub potatoes clean, pat dry and then rub with the oil before wrapping in Alumninum foil. Bake them at 400 degrees for 1 hour or until tender. (mine were huge and took longer to cook) Let them cool enough that you don't burn your fingers. (I was in a hurry and burned mine, so I would suggest baking the potatoes and hour or two before you want to start preparing the Gnocchi.)

2. Peel potatoes, discarding skins, and then mash the pulp with a fork. (This is to help get a smooth dough without lumps of potatoes in it. Trust me, it is easier in the long run.)

3. Beat potato pulp, 2 cups flour and next 4 ingredients at medium speed with an electric mixer until well blended. Turn the dough out onto a well-floured surface and divide into 8 equal portions. Coat each portion with flour.
Where did the 8th lump go? Ah, there it is. He also is well floured as you can see.

4. Knead each portion with well floured hands until smooth and elastic and no longer sticky. (This took a lot longer than I expected and I had to add a lot of flour to each portion. During this time I also mashed any potatoes that were not mixed. Older kids would be a great help here to speed things up.)

5. Roll each portion of dough into 3/4-inch diameter ropes. (Mine were a little lumpy.)
6. Cut each rope into 3/4-inch lengths.

7. Place on a well floured cookie sheet.

8. Bring 3 quarts water to a boil over medium-high heat in a large Dutch oven. (I just used my plain old 5 quart pot). Drop dough pieces, 10 to 12 at a time, into the water. Cook 3 to 4 minutes or until gnocchi rises to the top. Remove and spread on parchment paper while you repeat until all the gnocchi is cooked. (I went ahead and spread some spaghetti sauce in the bottom of my baking dish and just transferred them straight to the pan. Also, notice my basket spoon that was perfect for this recipe.)9. Layer sauce, gnocchi and Parmesan cheese in a 13 x 9 inch baking dish and then repeat. (I also made the basil version. For that I just sprinkled some olive oil in the pan, layered the gnocchi, sprinkled basil and Parmesan cheese. I also just did one layer of each since I was not sure if my family was going to like this recipe.)This was from the Southern Living 1997 Annual Recipes Cookbook, page 246.

Chicken and Broccoli Rotini

Simplicity itself. Tonight I was really in the mood for a simple, basically healthy and light meal. This was on the list and it fit the bill perfectly. Of course my family complained that I mixed it all together instead of giving them chicken with broccoli and pasta on the side. But it looked nicer this way and it really was super easy to make. I think it only took about 20 minutes start to finish.

Chicken and Broccoli RotiniYou can't get any simpler, easy ingredients than this! Only 5 ingredients!

* 16 oz fresh chopped broccoli (I used a 10 oz bag of frozen florets)
* 1 (16 oz) package dry Rotini pasta
* 2 cloves garlic, minced (I used one large since my family balks at my garlic usage)
* 1 Tablespoon olive oil
* 1/2 cup grated Parmesan cheese
* salt and pepper to taste
* Cooked chicken (I used about 9 tenderloin pieces)

1. I pulled some frozen chicken out of the freezer and thawed it about half way in the microwave. I think added it to a skillet with some olive oil and dried onion flakes. I sprinkled salt on both sides as well. I let it cook through and brown while I started the next step.

2. In a large pot of boiling water, cook broccoli until tender. Drain broccoli, reserving the water. Set the broccoli aside and return the water to the pot and cook the pasta in it. The pasta will take about 10 minutes. While the pasta is cooking, I chopped my chicken into pieces.

3. Drain the pasta and set aside. In a skillet add 1 tablespoon olive oil and the minced garlic. Saute for about a minute. Add drained pasta, cooked broccoli, cut chicken and grated Parmesan cheese. Toss together and serve.

This dish is nice and light because there is no sauce, and it is healthy enough to eat a large portion of it. Here is an estimate of the nutrition based on my input on myfitnesspal .

Servings: about 10
331 calories, 43 g carbs, 6 g fat, 22 g protein

Tip: Leave out the chicken for vegetarian and/or to make it a side dish.

Applebee's Garlic Mashed Potatoes

Oh, I almost forgot about this experiment! Last week (in between camp and traveling to TN) I made some of the best mashed potatoes ever. I was thinking about how much I like Applebee's mashed potatoes, but it was Sunday and so I went about creating them myself. It was a lot cheaper too!

Anyway, my hubby isn't as big on garlic as I am, so they were lighter on the garlic than the restaurant, but oh so yummy. It was easy too.

1. Wash and chop up 2 pounds of red potatoes. Boil them along with 1 minced garlic clove and 1/2 teaspoon dried onion flakes until soft. (I left the skins on.)

2. Mash or blend the potatoes up with one stick real butter and 1/2 cup light cream cheese. Add a little milk to get the desired consistency.

Southwestern Tortilla Wedges

These are really yummy! You can make them as easy or complicated as you want depending on if you want to make your salsa and guacamole yourself, or buy it pre-made. I think by now you know that I think it will always taste better if you make it yourself, but I'm practical and this time I used store bought because of the time constraints on me the day I made this.

Southwestern Tortilla Wedges

* 1 cup salsa
* 1 cup reduced-fat sour cream or plain yogurt
* 1/2 cup chopped red bell pepper (I didn't have red so I used green to save money :)
* 1 can (10 oz) chunk white chicken (I've always just used whatever left over chicken is in my fridge)
* 16 flour tortillas (I buy the cute small ones about 6-8 inches in diameter because it is an appetizer, not a meal)
* 1/2 cup guacamole
* 1 cup re-fried beans
* 2 cups reduced fat shredded cheddar or Monterey jack cheese

1. Heat oven to 350 degrees. Mix salsa and sour cream, then divide in half. Mix together the chicken with half of the salsa mixture and half of the bell pepper. Place 4 tortillas on an un-greased cookie sheet and spread with the chicken mixture.

2. Spread 4 tortillas with guacamole and place on top of the chicken mixture layer. It is easier to spread the topping before putting the tortilla on the layer below.
3. Spread 4 tortillas with refried beans and place on the guacamole layer.
4. Spread 4 tortillas with the remaining salsa mixture, remaining bell peppers and cheese.
5. Bake about 15 minutes or until cheese is melted and filing is hot. Cut each stack into 8 wedges.
Prep time: 10 minutes cooking time: 15 minutes 32 appetizers
115 calories, 4 g fat, 10 mg cholesterol, 220 mg sodium (from an Albertson's Quick Fixin' Ideas card that I picked up in Utah over 8 years ago)

Broccoli Cheese Squares

These were really easy to make and quite yummy. You can also make lots more than what the recipe says you will make. It calls for 1 package of crescent rolls, I used 2 and I still had filling left over for at least one more package. They make a great side dish because it is a vegetable, but it looks and feels different so it is a nice change.

Broccoli Cheese Squares

* 1 cup cooked rice
* 1 (10 oz.) pkg. frozen broccoli in cheese flavored sauce, thawed
* 1/4 cup grated Parmesan cheese
* 1/4 teaspoon salt
* 1/8 teaspoon pepper
* 1-2 cans crescent dinner rolls
* 1 tablespoon melted butter or margarine
* grated Parmesan cheese to sprinkle on top

1. Mix the cooked rice, thawed broccoli, Parmesan cheese, salt and pepper in a bowl.

2. Separate each can of dough into 4 rectangles. Firmly press the perforations together to seal. Press them out to form a 6x3 inch rectangle. Place a heaping spoonful of the broccoli mixture in the middle of the dough. Fold and stretch dough over the filling; press edges to seal. (the squares will be very full)
3. With the tines of a fork, crimp the edges. Place on a greased cookie sheet. Brush with the butter and sprinkle with Parmesan cheese.

4. Bake at 350 degrees for 20 minutes or until golden brown.

Tip: To quickly thaw the broccoli, cut a small slit in the center of the pouch and microwave on High for 2 to 3 minutes.

Caution this really isn't a "healthy" side, but it may help your kids start to eat broccoli.
350 calories for 1 square, 18 g fat, 20 mg cholesterol, 1120mg sodium. (From the Pillsbury 39th Bake-Off Contest Cookbook) I just have a page of it ripped out in my recipe box :)

Stuffed Cheese Shells

This recipe comes out of my box so I don't remember where it came from. It is my daughter Ashlee's pick for this week. It is easy to make and warms up well. Enjoy!

Stuffed Cheese Shells

* 1 (16oz) box Jumbo Shells
* 1 (15oz) container of ricotta cheese
* 1/2 cup Parmesan cheese
* 1 egg
* 1 cup mozzarella cheese
* salt, pepper, oregano and garlic powder to taste

1. Cook the Jumbo shells according to the package instructions, drain and set aside to cool. (I have found that it is better to separate any shells that get nested inside each other before they cool. Yeah, tough on the fingers, but they are less likely to stick together making them split or break if you do this when they are still warm.)

2. Mix together the ricotta, Parmesan, egg and mozzarella cheese in a mixing bowl. Sprinkle with the salt, pepper, oregano and garlic powder. If I had to guess at how much I used of these spices it would be something like this (salt-1/2 teaspoon, pepper-1/4 teaspoon, oregano-2 teaspoons? and garlic powder-1/2 teaspoon) Please note that is a GUESS cause I don't really know. :)

3. Spoon the cheese mixture into the shells and place in a casserole dish.

4. Pour spaghetti sauce all over it. I'm using tomato based sauce here, but Alfredo is also really good with this recipe.

5. Bake in a preheated oven at 350 degrees for 35 minutes. Easy!

Oriental Slaw Salad

Two weeks ago we had a pot luck dinner after church. These are some of the best places to find great new recipes because you get to sample it first! I've had something similar to this several times, but this time the maker of the salad sent me the recipe. I am so grateful because it is super yummy. Thanks Yvonne!

Oriental Slaw Salad
* 2 packages top ramen
* 1 lb coleslaw mix (with some purple cabbage) (I used 1/2 cabbage of each green and red instead of a mix)
* 2 bunches green onions (chopped)
* 1 cup sunflower seeds
* 1 cup silvered almonds (save seasoning packets)
Optional: Golden Raisins, dried cranberry or other dried fruit

Mix and pour over top:
3/4 cup sugar
1/3 cup red vinegar
2/3 cup vegetable oil
2 seasoning packets from Ramen

Pour all over top, then stir, let set awhile before serving.

Easy Chimichangas with fresh Salsa

This meal was super quick, only taking about 15 minutes total to make. When my hubby came downstairs he was not very excited about it. In fact I think he said many derogatory things that I will not repeat. I will however note that when he actually ate the meal he was pleasantly surprised and commented that the only problem with the meal is that there was not enough. (That is easily fixed as you will soon see.)

I got this recipe out of Daily Meal Planner, one of the new books from my trip. I did not have any avocado so I didn't make the guacamole, but I will post her recipe as well. The salsa was so yummy, and I know it would have been even better with fresh tomatoes, but it was good with the canned ones too.

Easy Chimichangas

* Frozen burritos (any flavor, 1 per person, or 2 if you eat a lot)[possibly vegetarian if you pick bean and cheese]
* hot oil for deep frying (I only used about 1 and 1/2 inches)
* lettuce
* salsa
* sour cream

Thaw the burritos so they will cook all the way through when browning. Deep fry them in the hot oil, turning once to brown both sides. Place on a bed of shredded lettuce while still hot. Top with salsa, guacamole and sour cream.

Salsa

* 1-2 quarts fresh or canned tomatoes
* 1 clove garlic
* 8-10 stems cilantro
* 1 Anaheim pepper, seeded (I left out)
* 1 jalapeno pepper, seeded (I left out)
* 1 onion
(I also chopped up a bell pepper)

Chop and blend all the ingredients; salt and pepper to taste.

Guacamole

* 2 medium avocados, peeled and sliced
* 1/2 onion, minced
* 2 tablespoons lemon juice
* 1 clove garlic, minced
* 1/2 teaspoon salt
* 1/2 teaspoon pepper

Mix well in blender.

Black Bean and Salsa Soup

This yummy dish makes a great side for a multi-course meal. It tastes a lot like taco soup, but looks fancier. It is also great because it only took 10 minutes to make. You should serve tortilla chips with it, but we had already eaten all of our with the avocado salsa :)

Black Bean and Salsa Soup

* 2 cans (15oz) black beans, drained, rinsed
* 1 1/2 cups vegetable broth (mine was not vegetarian because I used chicken broth)
* 1 cup salsa (mild or hot to your preference)
* 1 teaspoon cumin
* Sour cream and tortilla chips to serve with it

1. In a blender, combine the beans, broth, salsa and cumin. Process 1 minute or until smooth.

2. Heat in a saucepan over medium heat until thoroughly heated.

3. Place in bowls and serve with 1 tablespoon cream cheese, swirl gently.

Servings: 4, 220 calories, 4 g fat, 5 mg cholesterol, 1130 mg sodium (cut this down by making your own black beans instead of using the canned)

California Avocado Salsa

This is probably my all time favorite thing to make with avocados. It makes fajitas absolutely heavenly and you can still eat it with chips. It makes a great topper for so many things: baked potatoes, grilled chicken or steak, as part of a salad, or whatever you want to try it with.

California Avocado Salsa

On Fajitas

* 3 large ripe avocados, peeled and cubed
* 3 medium tomatoes, seeded and chopped
* 1-1/2 cups chopped sweet red bell pepper
* 1 small onion, chopped
* 1 to 2 jalapeno peppers, seeded and chopped *See footnote*
* 3 tablespoons minced fresh cilantro or parsley
* 1/4 cup lime juice

1. In a bowl, combine the ingredients and mix well. You can serve immediately or let them sit in the fridge to let the flavors blend. EASY!

*I have actually never used these but I just add a pinch or two red pepper flakes. If you use the jalapenos, be careful when cutting. Use rubber or plastic gloves to protect your hands and avoid touching your face. You could try a can of pre-cut jalapenos as well.

I also found that I posted this recipe with tips on shopping for avocados last year. You can read that post Here .

Vegetable Quiche Cups

I don't think my husband is a huge fan, but he doesn't like quiche anyway, but I love these. I warm them up for a quick and yummy snack!

Vegetable Quiche Cups To Go

* 1 package (10 oz) frozen chopped spinach

* 3/4 cup liquid egg substitute

* 3/4 cup shredded reduced-fat cheese (last time I used a mix of mozzarella and Swiss)

* 1/4 cup diced green bell peppers

* 1/4 cup diced onions

* dash of nutmeg

* 1/2 tsp salt

* 1/8 tsp pepper

1. Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid and preheat the oven to 350. Spray a 12-cup muffin pan with oil, or use foil baking cups and spray the cups.

2. Mix all the ingredients well in a bowl. Divide among the muffin cups. Bake at 350 for 20 minutes, until a knife inserted in the center comes out clean.

Servings: 6, calories: 77, protein: 9g, carbs 3g, fat: 3g, sodium: 160mg, cholesterol: 10mg, fiber: 2g (from the South Beach Diet, Arthur Agatston, pg 134.)