One of the breakfast suggestions from the South Beach diet is veggie quiche cups that you might like (and the bonus with them, is you can prepare a mess of them ahead of time, and freeze them or stick them in the fridge and grab them on the run)
3/4 cup liquid egg substitute or 3 large eggs or 3 /4 cup egg whites
1 package frozen chopped spinach (10 oz.)
3/4 cup shredded reduced-fat cheese
1/4 cup diced red or green peppers or mixture of both
1/4 cup diced onions
(onions tend to be high in sugar so they might be on your not allowed list, so basically substitute whatever veggies you like, just cut them in a dice.
Salt or other allowed spices/herbs to taste (i use garlic powder and oregano, basil or whatever catches my fancy)
PREPARATION:
Makes 12 mini-quiches
Need: Paper baking cups (that you'd use for cupcakes, muffin tin, cooking spray
1. Heat oven to 350F (no idea what that converts to in celcius)
2. Line 12 cup muffin pan with baking cups, spray the cups with the cooking spray.
3. Thaw and drain spinach - I wring it out well in paper towels
4. Mix the spinach, egg substitute, cheese, and whatever vegetables you're using in a bowl.
5. Fill the foil cups with the mixture.
6. Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.
7. Remove from cups to serve.
(these will last in the fridge for a few days, and just heat them in the microwave or a toaster oven )