1 (10 oz.) pkg. frozen chopped spinach
3/4 c. liquid egg substitute
3/4 c. shredded reduced-fat cheese
1/4 c. diced green bell peppers
1/4 c. diced onions
3 drops hot pepper sauce (optional)

Microwave the spinach for 2 1/2 minutes on High. Drain the excess liquid. Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray. Combine the egg substitute, cheese, peppers, onions and spinach in a bowl. Mix well. Divide evenly among the muffin cups.

Bake at 360°F for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave. Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Per serving: 77 calories, 9 g. protein, 3 g. carbs, 3 g. fat, 2 g. sat. fats, 160 mg. sodium, 10 mg. cholesterol and 2 g. fiber.