#MEwx Cold, breezy and sunny with another very healthy recipe

Good morning Augusta

This morning we have Sun with a high of 37°F. Winds WNW at 10 to 20 mph.

Tonight we’ll have clear skies and a low of 24°F. Winds WNW at 5 to 10 mph.

The readings from my weather instruments are:

The Wind Chill is 23.4°F, Dew Point is 9.5°F, the humidity is 41%, and the outdoor temp is 30.4°F.

The wind direction is West between 1.8 MPH and 2.5 MPH.

The Relative pressure is 29.86, the Absolute pressure is 29.66 and rising with a weather graphic indicating sun.

Visibility is 10.0 miles / 16.1 Kilometers with clear skies for the day.

The UV rating is 1 out of 16, Sunrise is 6:29 A.M., Sunset is 4:16 P.M., Moonrise is 10:11 A.M., Moonset is 7:29 P.M. and the moon phase is waxing crescent being 15% Illuminated.

We received 0.36 inches of rain here over the past 24 hours.

Since the Holiday Great food that’s not real good for you season is almost upon us again, I thought I’dpost another really healthy recipe just to get a final bit of guilt going with you.

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