10        oz package frozen chopped spinach

¾         cup shredded reduced fat cheese

¾         cup egg whites or egg substitute

¼         cup diced green bell pepper

¼         cup diced onion

3          drops hot pepper sauce (optional)

Microwave spinach 2 ½ minutes. Drain excess liquid.

Line a 12-cup muffing pan with tin baking cups and spray with cooking spray.

Combine all ingredients and divide evenly into the muffin cups.

Bake at 350 degrees for 20 minutes or until knife inserted to center comes out clean

Entire recipe (12 mini quiche cups): 395 calories, 10g fat, 51g protein, 30g carb, 7g fiber.

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PRO Medical’s Registered Dietitians provide personalized meal plans and education to support you in making realistic lifestyle changes and in achieving your individual goals. We have experts in a variety of areas and provide support for adults, pediatrics and families.

Originally from PRO Pulse July-August 2010