Warmer, clouds and a real healthy Vegetable Quiche Cups recipe

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Good Morning Augusta

This morning we have partly cloudy skies with a high around 70ºF. Winds will be SW at 5 to 10 mph.

Tonight we’ll have mostly cloudy skies with  fog developing overnight. Low near 55 ºF. Winds light and variable.

The readings from my weather instruments are:

Humidity is 92%, the Dew Point is 54.3ºF and the outdoor temp is 56.7ºF.

The wind direction is  North Northeast between 0.0 MPH and 0.1 MPH, with a wind chill of 56.7ºF.            

The Relative pressure is 30.09, the Absolute pressure is 29.89 and steady with a weather graphic indicating clouds.

The UV rating is 1 out of 16, Sunrise is 6:53 a.m. Sunset is 5:56 P.M. Moon rise is 1:02 p.m., Moon set is 3:35 p.m., and the moon phase is waning crescent being 29% illuminated.

The RAW METAR readings from Augusta’s airport are:

SPECI KAUG 141126Z AUTO 21004KT 10SM SCT013 SCT050 OVC100 13/12 A3027 RMK AO2 T01280117

Visibility is 10.0 Miles / 16.1 kilometers with Scattered Clouds to 1,300 ft / 396 m,  more Scattered Clouds to 5,000 ft / 1,524 m and Overcast to 10,000 ft / 3,048 m.

 We didn’t receive any rain here over the past 24 hours. 

Space Weather for this morning is:

Today’s Solar flux is 74, the solar wind speed is 700 Kilometers per second and the chance of a solar storm is 1%.

If you’re a vegetarian and really like quiche types of things, try these for an easy to eat “on the go” food.

VEGETABLE QUICHE CUPS TO GO

Serves:  6

 

1 package (10 oz.) frozen chopped spinach

¾ cup liquid egg substitute

¾ cup shredded reduced-fat cheese

¼ cup diced green bell peppers

¼ cup diced onions

3 drops hot-pepper sauce (optional)

  • Microwave the spinach for 2½ minutes on high.  Drain the excess liquid.
  • Line a 12-cup muffin pan with foil baking cups.  Spray the cups with cooking spray.
  • Combine the ¾ cup egg substitute, ¾ cup cheese, ¼ cup bell peppers, and ¼ cup diced onions in a bowl.  Mix well.  Divide evenly among the muffin cups.
  • Bake at 350 degrees for 20 minutes, until a knife inserted in the center comes out clean.

Quiche cups can be frozen and reheated in the microwave.  Any combination of appropriate vegetables and reduced-fat cheeses may be used.

Exchanges: ½ vegetable, 1 lean meat

Calories:  77; protein:  9 g; carbohydrates:  3 g; fat:  3 g; sodium:  160 mg; cholesterol:  10 mg; fiber:  2 g

 

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