I've been drifting back toward the South Beach Diet lately, and the other morning I made some Quiche Cups, little muffin-sized mini quiches, perfect for breakfast or snack time.

Those little suckers are tasty and crazy low in calories. Each serving of two quiches is only 77 calories. Also, they're super easy to make.

South Beach Quiche Cups

• 3/4 cup liquid egg substitute
• 3/4 cup low-fat shredded cheddar
• 1 10-oz. package frozen chopped spinach, thawed and all water squeezed out
• 1/2 cup chopped green pepper
• 1/2 cup chopped onion
• 1 teaspoon hot sauce

Preheat oven to 350 degrees. Mix everything together and spoon into sprayed muffin tins. Bake for 20 minutes or until set.