Spinach and Bacon Special

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Here’s another baked omelet kind of a dish. This one has the nutrition kicked into high gear with spinach, one of the green leafy vegetables right at the top of the ANDI index of nutrient density. But even more important, it tastes good.

Ingredients

16 ounces (455 g) fat-free cottage cheese
20 ounces (570 g) frozen spinach, drain well
4 ounces (115 g) low fat cheddar cheese, grated
5 tablespoons (40 g) all purpose flour
1 1/2 cups (355 ml) egg substitute
2 tablespoons (28 ml) lemon juice
1/8 teaspoon black pepper
12 slices low sodium bacon, fried very crisp

Preparation

Thaw spinach in colander; drain very well. Mix all together except bacon. Put in 9-inch (23 cm) greased pan. Bake at 325°F (170°C, or gas mark 3) for 1 1/2 hours. Break bacon into bits. Sprinkle evenly on top. Return to oven for a few minutes. Remove and let set before slicing.

Nutrition Detail

1640 Calories (37% from Fat, 45% from Protein, 17% from Carb)
184 g Protein
68 g Total Fat
24 g Unsaturated Fat
24 g Monounsaturated Fat
12 g Polyunsaturated Fat
72 g Carb
12 g Fiber
20 g Sugar
1248 mg Phosphorus
1528 mg Calcium
4644 mg Sodium
5496 mg Potassium
52 749 IU Vitamin A
128 mg ATE Vitamin E
176 mg Vitamin C
152 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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