1 Heat oven to 350°F. 2 Spray muffin tin cups with non-stick spray. Unroll phyllo dough and cut stacks into 4 widthways, then across the center to create 8 squares. Lay one sheet in each cup, carefully molding it to the inside of the cup. Spray each dough cup with non-fat cooking spray and repeat layering until you have built up four layers. 3 Thaw and drain frozen spinach, wring out well by hand. 4 Gently whisk together eggs and egg substitute. 5 Add the spinach, peppers, jalapeno, onion, garlic, salt and seasonings and whisk well. 6 Fill the foil cups with the egg mixture. Make sure the mixture is evenly distributed between the cups. Each cup should be almost full. 7 Sprinkle feta into each cup and top with one cherry tomato. 8 Bake for 20 minutes, testing with a knife to make sure the eggs are set in the middle. 9 Remove from oven and cool slightly before removing from muffin tin. 10 Can be stored in a tightly sealed container in the refrigerator for 5-7 days.
Servings: 8
Nutrition Facts Serving size: 1 serving Percent daily values based on a 2000 calorie diet. Nutrition information calculated from recipe ingredients.
Amount Per Serving Calories 118.85 Calories From Fat (40%) 47.81 % Daily Value Total Fat 5.00g 8% Saturated Fat 1.41g 7% Cholesterol 72.58mg 24% Sodium 337.61mg 14% Potassium 247.86mg 7% Carbohydrates 8.53g 3% Dietary Fiber 1.31g 5% Sugar 0.95g Sugar Alcohols 0.00g Net Carbohydrates 7.21g Protein 8.62g 17%
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(link w pictures: http://www.wpr.org/zorba/recipes/index.htm)
Spicy Mini Quiche Cups
Non-stick cooking spray
4 Sheets Phyllo pastry dough
3 Eggs
1 Cup Egg substitute
1/2 Package Frozen chopped spinach (about 6 oz)
1/3 Cup Red pepper (or green, yellow, orange...)
2/3 Jalapeño pepper, minced (to taste)
1/4 Cup Diced onions
1 Clove Garlic, crushed
1/3 tsp Salt
1/3 tsp Pepper, ground
1/3-2/3 tsp Cayenne pepper (to taste)
1 1/3 tsp Cumin seeds, ground (to taste)
2 tsp Chopped thyme
1/3 Cup Reduced-fat feta cheese
8 Vine-ripened cherry tomatoes
1 Heat oven to 350°F.
2 Spray muffin tin cups with non-stick spray. Unroll phyllo dough and cut stacks into 4 widthways, then across the center to create 8 squares. Lay one sheet in each cup, carefully molding it to the inside of the cup. Spray each dough cup with non-fat cooking spray and repeat layering until you have built up four layers.
3 Thaw and drain frozen spinach, wring out well by hand.
4 Gently whisk together eggs and egg substitute.
5 Add the spinach, peppers, jalapeno, onion, garlic, salt and seasonings and whisk well.
6 Fill the foil cups with the egg mixture. Make sure the mixture is evenly distributed between the cups. Each cup should be almost full.
7 Sprinkle feta into each cup and top with one cherry tomato.
8 Bake for 20 minutes, testing with a knife to make sure the eggs are set in the middle.
9 Remove from oven and cool slightly before removing from muffin tin.
10 Can be stored in a tightly sealed container in the refrigerator for 5-7 days.
Servings: 8
Nutrition Facts
Serving size: 1 serving
Percent daily values based on a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
Calories 118.85
Calories From Fat (40%) 47.81
% Daily Value
Total Fat 5.00g 8%
Saturated Fat 1.41g 7%
Cholesterol 72.58mg 24%
Sodium 337.61mg 14%
Potassium 247.86mg 7%
Carbohydrates 8.53g 3%
Dietary Fiber 1.31g 5%
Sugar 0.95g
Sugar Alcohols 0.00g
Net Carbohydrates 7.21g
Protein 8.62g 17%