Cheese and Vegetable Frittata

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This is one of those recipes that ended up being quite a bit fewer than 400 calories. But if we put any more vegetables in it, it wouldn’t fit in the pan. As low as it is, I guarantee you won’t go away hungry.

Ingredients

2 cups (200 g) fresh green beans
1 cup (130) carrot, chopped
1 cup (100 g) cauliflower florets
1/4 cup (80 g) onion, chopped
8 ounces (225 g) spinach
1/2 cup (75 g) green bell pepper, diced
1/2 cup (120 ml) egg substitute
1 cup (235 ml) fat-free evaporated milk
1/4 cup (60 ml) water
1 3/4 cups (205 g) low fat cheddar cheese, shredded
1/8 teaspoon black pepper

Preparation

Steam the vegetables for about 5 minutes, just to soften a little. In a mixing bowl, beat the egg substitute with the evaporated milk and water. Add 3/4 cup (90 g) cheese and black pepper and mix well. Place the vegetables in an 8 × 8-inch (20 × 20 cm) glass baking dish. Cool slightly and then pour the liquid over.
Sprinkle with remaining cheese. Bake for about 35 minutes at 375°F (190°C, or gas mark 5).

Nutrition Detail

936 Calories (22% from Fat, 44% from Protein, 35% from Carb)
104 g Protein
24 g Total Fat
12 g Unsaturated Fat
8 g Monounsaturated Fat
4 g Polyunsaturated Fat
84 g Carb
20 g Fiber
48 g Sugar
2076 mg Phosphorus
2152 mg Calcium
2236 mg Sodium
3916 mg Potassium
40 108 IU Vitamin A
440 mg ATE Vitamin E
228 mg Vitamin C
60 mg Cholesterol

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Note

To divide this into as many portions as you want to eat it:

When you’re done preparing meal, measure it with a good kitchen scale.
Note the weight.
If you intend to eat it for, let say 2 times, divide its weight by 2 to know the weight of every portion you’ll be taking.

So for this recipe, if we assume the weight is 500g and you have decided to eat it at 2 different meal times, then you must weigh 250g for every portion.

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1 g (0.05 oz) Increment Measure Accuracy Scale

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*At the time of publishing, the price was $9.99.

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