Mini Spinach Cheese Cups South Beach Food

VEGETABLE QUICH CUPS TO GO (SOUTH BEACH)

Steps:

• Microwave spinach on high for 2.5 minutes.
• Put 12 baking cups in a muffin pan.
• Spray cups with non-stick cooking spray.
• Combine all ingredients and mix well.
• Spread into muffin cups evenly.
• Bake for 20 minutes at 350 degrees.

VEGETABLE QUICHE CUPS TO GO

Steps:

• Preheat oven to 350 degrees F (175 degrees C). Line a 12-cup muffin pan with foil baking cups and spray with cooking spray.
• Mix spinach, egg substitute, Cheddar cheese, onion, green bell pepper, and hot pepper sauce in a bowl. Divide spinach mixture evenly among prepared muffin cups.
• Bake in preheated oven until a knife inserted into the center comes out clean, about 20 minutes.

VEGETABLE QUICHE CUPS -SBD-

Steps:

• Heat oven to 350F.
• Line a 12 cup muffin pan with foil baking cups, spray the cups with cooking spray.
• Thaw and drain spinach, wring it out well by hand.
• Mix the spinach, egg whites or substitute, cheese, peppers, onions, hot pepper sauce and salt in a bowl.
• Fill the foil cups with the mixture.
• Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.
• Remove from cups to serve.

MINI SPINACH, BACON, CHEESE QUICHES

Steps:

• In a skillet over medium heat cook the onions in bacon grease OR olive oil until tender.
• Add spinach and seasonings and stir. Turn heat up to medium high to cook off spinach moisture. This will take only a couple of minutes; you want spinach just wilted and still bright green.
• Remove from heat and stir in bacon. Allow to cool for at least 10 minutes.
• Combine cheeses in a large bowl.
• Add eggs and stir until well blended.
• Add cooled spinach mixture. Stir to combine.
• Divide mixture evenly among 10 lightly greased muffin cups. Fill other two empty cups 1/2 full of water (to allow for even cooking).
• Bake at 350 for 40 minutes until filling is set.
• Let stand for 10 minutes, then run a thin knife around edges to release.
• Serve warm.

MINI SPINACH SOUFFLE' CUPS (STOUFFERS)

Steps:

• Preheat oven to 350 degrees F. Lay out 1 sheet of phyllo dough. Spray lightly with olive oil cooking spray. Repeat with 4 remaining sheets.
• Cut phyllo sheets into 6 pieces. Fit each section into a muffin cup. Bake for 10 minutes.
• Remove plastic cover from spinach soufflé and microwave on high for 5 minutes. Remove from microwave and stir in lemon juice, salt, and cayenne pepper.
• Divide spinach mixture into baked phyllo cups. Sprinkle feta cheese over spinach mixture. Return to oven for 5 minutes.

QUICHE TO GO (ADAPTED FROM SOUTH BEACH DIET)

Steps:

• Defrost the spinach.
• Drain the excess liquid.
• Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray (VERY IMPORTANT).
• Combine the eggs, cheese, peppers, onions, spinach and any other optional ingredients in a bowl. Mix well. Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.

SPINACH PUFFS

Steps:

• Preheat oven to 400°. Unfold puff pastry; cut each sheet into 12 sections. Place in greased mini muffin cups, pressing gently onto bottoms and up sides, allowing corners to point up., In a large bowl, stir together spinach, cream cheese, mozzarella, feta, 1 egg, garlic, pepper and salt. Spoon 1 tablespoon into each cup. Bring pastry corners together and pinch to seal. In a small bowl, beat remaining egg. Brush over pastry edges. Bake until puffed and golden brown, about 20 minutes.