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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.


  • 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


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

  1. When you’re done preparing meal, measure it with a good kitchen scale.
  2. Note the weight.
  3. 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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Measure up to 5000 g (11 lb, 250 oz) precisely. Select your preferred units (and convert units) to follow recipes more conveniently. It has easily read measurements on the backlit LCD display. Built with 304 food-grade, stainless steel for food safety.

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

To lose weight and keep fit, you must know your Daily Calorie Target (DCT) and eat accordingly. Check out our Weight Management Dashboard to get your DCT.

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