Spinach-Cheddar Frittata

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

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(11 Ratings)

11 Ratings

5 Stars

4 Stars 45%

3 Stars 36%

2 Stars

1 Stars

Member Reviews (7)

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PREP TIME
10 Min
TOTAL TIME
25 Min
SERVINGS
1

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.

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Expert Tips

* Nutrition was calculated using 1/4 teaspoon salt and 1/2 teaspoon pepper.

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!

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

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Nutrition Information:

1 Serving (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 Starch;
0 Fruit;
0 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
1 Vegetable;
3 1/2 Very Lean Meat;
0 Lean Meat;
0 High-Fat Meat;
0 Fat;

Carbohydrate Choices:

1/2;

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 3 of 7 Reviews View All

Posted 11/23/2011 10:15:01 AM REPORT ABUSE amygroner said:

Rating:

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 11/23/2011 10:14:17 AM REPORT ABUSE libra3408 said:

Rating:

Maybe if you use 3 egg whites you can keep the 1/4tsp of salt.

Posted 1/20/2011 3:04:20 PM REPORT ABUSE coconutsboston said:

Rating:

As another user suggested, definitely chop the spinach first. I added garlic powder to give it flavor and completely omitted the salt.

1 - 3 of 7 Reviews View All