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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.


  • 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


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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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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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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