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Spinach-Cheddar Frittata

Spinach and Cheese

Spinach provides a good source of folate and cheese provides plenty of protein and calcium. Add a salad, whole wheat roll, fruit, and Cazam!—the perfectly balanced meal!

Source

Adapted from Dr. Miriam Nelson and www.StrongWomen.com

5 reviews

15 ratings

These delicious ingredients combine to make a tasty and nutritious breakfast, lunch, or dinner.

Prep Time:10 min

Start to Finish:25 min

makes:1 serving

3/4	cup egg substitute (i.e. egg beaters) or 3 egg whites, whisked
1	ounce low-fat shredded cheddar cheese
1	cup raw baby spinach, washed
	Nonstick cooking spray
	Salt and pepper to taste*

1.	Preheat the oven to 350 degrees. Whisk together the egg, cheese, and spinach; add salt and pepper to taste. Spray a small casserole dish with nonstick cooking spray, and pour in the egg mixture.
2.	Bake for 15 minutes or until firm. Serve with fruit and whole grain toast.
* Nutrition was calculated using 1/4 teaspoon salt and 1/2 teaspoon pepper.

Nutritional Information

1 Serving: Calories 150 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 5mg; Sodium 1230mg; Total Carbohydrate 5g (Dietary Fiber 3g, Sugars 2g); Protein 28g Percent Daily Value*: Vitamin A 80%; Vitamin C 8%; Calcium 30%; Iron 25% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 3 1/2 Very Lean Meat Carbohydrate Choices: 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

5 Reviews

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Has potential...

Whoa, not sure where to start. First, do NOT use the 1/4 teaspoon of salt. Way too salty! Next, spinach kind of clumped together. It might help if it is chopped up a bit. Also, it might have been the pan I was using (the only small one I have is that flexible plastic stuff), but it took about twice as long as it said to cook. Overall, when I made it - yuck, but I can see how it could be very good.
Posted at 9:53 AM on January 8 2010 by srl666

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a little plain

I use frozen spinach (microwaved first). I also add mushrooms and canadian bacon. Then I top with salsa. I eat this with whole grain toast or muffin. My version is still low calorie and tastes way better.
Posted at 9:47 AM on January 8 2010 by Ozone69

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This was very good. Although, my husband does not like vegetables, he really liked this meal. I did alter the meal. I used two whole eggs for my husband and one egg for myself. Next time I am going to add garlic and onions to the mix. I did not use the salt.
Posted at 3:23 PM on May 5 2009 by amygroner

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Tasty, but the proportions are off

You need a bit more egg, or a little less spinach for this to work out properly. I also like more cheese.
Posted at 9:32 AM on June 20 2008 by queen_merla

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a nice alternative breakfast idea

The frittata was easy and quick to cook. I used one whole egg instead of 3 egg whites, but it was salty. I think we can eliminate the 1/4 tsp of salt. I could not find low fat cheddar cheese, so I used 2 Tbsp. of shredded cheddar cheese which may have increased the sodium. Overall it was pretty good to have for breakfast or brunch.
Posted at 10:04 AM on January 30 2008 by libra3408