This recipe is adapted from a recipe in The South Beach Diet by Dr. Arthur Agatston. Hubby and I have had much success with this diet. I lost about 20 pounds and Hubby lost 35 or so. I can’t recommend this diet enough. I have issues with low blood sugar/hypoglycemia. I also love to exercise and this diet gives me plenty of energy (plenty of protein). You never feel hungry or deprived and the food is pretty tasty. It’s definitely a diet for someone who loves to cook. In fact, you MUST love to cook to be on this diet, because it pretty much requires you to make three meals a day, at least in the early stages. But, the food is varied and tasty, with lots of flavor from fresh herbs, veggies and nuts. FYI – Girl will eat these, but Boy will not.
Healthy Veggie Mini-Quiches
1 1/2 cups Egg Beaters or other egg substitute
3/4 cup reduced-fat cheese (we like cheddar, but ricotta is good, too)
1/2 cup roasted red peppers, coarsely chopped
(Make these yourself and freeze to be used as needed; do NOT use the oil-packed ones. If you don’t have these on hand, then use fresh bell peppers instead)
1/4 cup chopped red onion, sauteed in a tiny bit olive oil or “no trans fat” margarine (we like Benecol) until soft
1 10-ounce package frozen chopped spinach, thawed and squeezed well to remove excess water
a dash of your favorite hot sauce, if desired
1 Tbsp. of your favorite chopped herb (parsley, basil or tarragon are all good), optional
Preheat oven to 350 degrees. Line a 12-cup muffin pan with foil baking cups. Mix all ingredients together and pour (a 1/4 cup measuring cup works great) equal amounts in each muffin cup. Bake for 25 minutes. These can be stored in the fridge for 3 days or frozen for longer. (Remove the foil cup before reheating them in the microwave!) A serving is two quiches.
NOTE: My recipe has more egg substitute and the quiches are a little larger than Dr. Agatston’s, so if you’re following the SB diet very strictly, be aware that this is a slightly larger portion than he suggests. I eat these before working out, so I need a little bit more “fuel” to keep me going.