Vegetable Quiche Cups

This is a great snack or breakfast or appetizer. One serving is two quiches, which I love. Don't try to make this without the foil baking cups- trust me.

INGREDIENTS:
3/4 cup liquid egg substitute or 3 /4 cup egg whites (I use the flavoured kind of substitute for more flavour- yum, yum. Get this in the dairy aisle next to real eggs.)
1 package frozen chopped spinach (10 oz.)
3/4 cup shredded reduced-fat / low-fat cheese
1/4 cup diced red or green peppers or mixture of both
1/4 cup diced onions (I use a bit more for that lovely onion flavour)
A shake or two of hot sauce (if you want)
Bit of salt and pepper
Foil baking cups (please, please use these. At my grocery store they are in with the plastic containers, and one-time pie plates, roasting trays, etc.)
Cooking spray

PREPARATION:Makes 12 mini-quiches
1. Heat oven to 350F
2. Thaw and drain spinach - just microwave it for two minutes-ish. Drain that spinach REALLY well- squeeze ALL the juice out. I mean it. You do not want wet quiche.
3. Line 12 cup muffin pan with foil baking cups, and spray the cups with the cooking spray.
4. Mix the spinach, egg substitute, cheese, peppers, onions, hot pepper sauce in a bowl.
5. Fill the foil cups with the mixture. This mixture is not runny, you can spoon it into the cups, and not pour it. Actually, I just used my hands and put big gobs of the mixture into the cups.
6. Bake at 350F or 20-30 minutes, testing so that a knife inserted in the middle comes out clean. You don't want them to be wet, but you don't want them to be dried out either.
7. Remove from cups to serve. You can reheat these for about a minute in the microwave. Just chuck those puppies in a baggie and bring 'em to work. Also, you can eat them cold.

WW POINTS: either ONE point or TWO points depending on the low-fatness of your cheese, and the calories in the egg substitute. I use a bit less cheese to make it one point. One serving is two quiches. This is from the South Beach cookbook. I would try to freeze these, but I haven't tried yet.
Difficulty: Easy Peasy but give yourself time to cook them, and cool them before storing.
Rating: 10/10 so yum, and so cheap on WW points
Freezable: Sure, why not?