Photo: Chiara Conti
Estimated Nutrition (whole recipe, rough)
682
Calories
61g
Protein
40g
Fat
19g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pork | 100g cooked | 242 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- (16 ounces) container low fat cottage cheese
- 1 (10 ounces) package frozen spinach, thawed and very well drained
- 1 cup shreaded mozzarella cheese (cheddar or pepper jack are good substitutes as well)
- 1/2 cup ground soy sausage, lightly browned (I like LiteLife Gimme Lean brand)
- 1/2 cup green onions, sliced
- 4 eggs, lightly beaten
- salt and pepper
- =
Directions
1
Thoroughly mix all ingredients.
2
Pour mixture into a greased 9 inch pie plate (I have also used a square casserole dish as well).
3
Bake at 350 for about 40 minutes or until center is set.
4
Once out of the oven, I usually let it sit for 5 or 10 minutes.
5
To serve, either cut into wedges, or squares, depending on what type of dish you used.
Recipe sourced from
fandom