Great Breakfast Idea from the South Beach Diet

Not everything about the South Beach Diet is worth following, but this recipe has proven to have real lating power because it's both healthy and delicious -- and is a great light breakfast to have before or after boot camp. If you give it a try, let us know! (Photo and recipe via The Shrinking Sisters.)

South Beach Quiche Cups

• 1 package (10 ounces) frozen chopped spinach
• 3/4 cup liquid egg substitute
• 3/4  cup shredded reduced-fat cheese
• 1/4 cup diced green bell peppers
• 1/4 cup diced onions
• A pinch of jalapeño flakes or a dash of hot sauce

1. Microwave the spinach for 2 1/2 minutes on high.  Drain the excess liquid.
2. Line a 12-cup muffin pan with foil baking cups.
3. Spray the cups with cooking spray.
4. Combine the egg substitute, cheese, peppers, onions and spinach in a bowl.
5. Mix well.
6. Divide evenly among the muffin cups.
7. Bake at 350 degrees for 20 minutes.

A serving is two quiche and contains 77 calories, 9 g protein, 3 g carbohydrates, 3 g fat, 2 g saturated fats, 160 mg sodium, 10 mg cholesterol, 2 g fiber.