Directions:
- Preheat the oven to moderately hot 200`C (400`F/Gas 6). Place the washed spinach leaves and garlic in a saucepan, cover and steam for 3-5 minutes, or until the spinach is wilted.
- Cool the spinach slightly and squeeze and excess liquid out of the leaves, then roughly chop.
- Place the eggs, egg whites, skim milk and Parmesan cheese in a bowl and whisk to combine. Stir in the spinach. Season with salt and ground black pepper.
- Spoon the spinach mixture into six 1/2 cup (125ml/4 fl oz) non-stick muffin holes, filling each three-quarters full. Place three cubes of low fat feta on top and press slightly into the mixture. Bake for 15 minutes, or until frittatas are golden and set. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 448.64 Kcal (1878 kJ) | ||
| Calories from fat | 237.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 26.43g | 41% | |
|---|---|---|---|
| Cholesterol | 399.7mg | 133% | |
| Sodium | 1319.74mg | 55% | |
| Potassium | 1236.46mg | 26% | |
| Total Carbs | 14.82g | 5% | |
| Sugars | 6.68g | 27% | |
| Dietary Fiber | 3.06g | 12% | |
| Protein | 38.83g | 78% | |
| Vitamin C | 43.5mg | 73% | |
| Iron | 7.1mg | 40% | |
| Calcium | 789.8mg | 79% | |
| Amount Per 100 g | |||
| Calories | 99.98 Kcal (419 kJ) | ||
| Calories from fat | 53.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.89g | 41% | |
|---|---|---|---|
| Cholesterol | 89.07mg | 133% | |
| Sodium | 294.09mg | 55% | |
| Potassium | 275.53mg | 26% | |
| Total Carbs | 3.3g | 5% | |
| Sugars | 1.49g | 27% | |
| Dietary Fiber | 0.68g | 12% | |
| Protein | 8.65g | 78% | |
| Vitamin C | 9.7mg | 73% | |
| Iron | 1.6mg | 40% | |
| Calcium | 176mg | 79% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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