Ingredients serve 6 .

300gr Chopped frozen spinach

3 eggs

100gr gGrated reduced fat cheese

50gr Finely chopped onion

3 drops tobasco sauce opitional

Method

Microwave the spinach for Two and one half minutes on high . Drain excess liquid.

Drain 12 muffins tins with baking cases

combine the eggs , cheese, peppers , onion , spinach and tobasco saucde if using in a bowl. Mix well . Divide evenly among the muffin cases . Bake at 180gas 4 for 20 minutes until a knife inserted in the center and it should comes out clean.

Quiche cups can be frozen nd reheated in a microwave . Any combination of appoppriate vegtables and reduced – fat cheese may be used .

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