Microwave veggie frittata

By nightowl1324

  • 4 eggs - beaten

  • 1/2 cup spinach - chopped frozen

  • 1/2 cup onions - diced fresh or frozen

  • 1/2 cup asparagus stir fry - frozen mixed veggies when not in season

  • 1/2 cup green peppers - diced fresh or diced frozen

  • 1/2 cup 2% milk

  • pinch of black pepper or to taste

  • canola oil spray

  • 2 oz. cheddar - shredded

  1. Place frozen veggies in microwavable casserole dish and microwave for about 2-3 minutes, enough to thaw them, and partially cook them.

  2. Drain the veggies on paper towel and spray casserole lightly with canola oil, just enough to keep eggs from sticking to surface.

  3. Pour eggs and milk into the casserole and mix in the veggies all at once.

  4. Microwave on high for about 4-5 minutes. It should appear a bit puff and nearly done.

  5. Rotate the dish and stir the mixture lightly from the edges inward, to allow any uncooked eggs to drip below the solids, to make sure all the egg gets cooked completely.

  6. In about 1-2 minutes check to see if the egg is set and if so, sprinkle the cheddar on top and microwave for another minute, just enough to melt the cheese on top. Don't cook it too long or the cheese will become rubbery.

Nutritional Facts

Amount Per Serving
Calories 393.7
Total Fat 25.3 g
Saturated Fat 10.7 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 9.0 g
Cholesterol 551.0 mg
Sodium 387.3 mg
Potassium 435.6 mg
Total Carbohydrate 13.0 g
Dietary Fiber 3.1 g
Sugars 5.0 g
Protein 27.5 g
Vitamin A 102.7 %
Vitamin B-12 24.2 %
Vitamin B-6 19.2 %
Vitamin C 61.4 %
Vitamin D 22.9 %
Vitamin E 10.6 %
Calcium 41.6 %
Copper 6.9 %
Folate 31.7 %
Iron 17.3 %
Magnesium 15.1 %
Manganese 28.6 %
Niacin 2.7 %
Pantothenic Acid 17.5 %
Phosphorus 40.4 %
Riboflavin 48.3 %
Selenium 60.7 %
Thiamin 9.9 %
Zinc 17.8 %
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

breakfast ultra-low-carb lunch dinner

11 replies

Hopieland 2011-04-02 15:26:57 -0500 Report

I see the serving size is for TWO. Wahoo! A dish that isn't for an army, sound delicious, has veggies I actually like AND is easy to make! Has many D favorable minerals and is LOW CARB. Thank you, thank you, thank you! I'll make this one for sure.

elmo95531 2011-03-10 10:34:28 -0600 Report

I came up with about 394 calories per serving (1/2 of the recipe) 1 oz of cheese=114, 2 eggs=200, 1/4 c 2%=30 veg's=50

Incmeister 2011-03-10 10:30:54 -0600 Report

If you use other cheese, make sure it is 1/2 skim because fat free is no good. It tastes bland and it does not melt. You can check egg substitutes if you want - they are in the freezer section. I would prefer real eggs as this is a treat not an everyday meal for me.

hastl2000 2011-03-09 13:10:08 -0600 Report

I see the calorie count is for 2 people. It seems to me that the eggs are what count the most in the recipe. I wonder if there is a reason that it calls for whole eggs? and would it cut the cholestrol if I used diet cheese? and skim milk? or would that ruin the taste?

Anonymous 2011-03-09 13:04:27 -0600 Report

I agree, there is no way the calorie count could be per serving. unless they consider the recipe to be one serving(which is an awful lot.) in that case I would use half egg beaters instead of all whole eggs and part fat free cheese. and I might even go down to 1% milk(but never would I consider fat free) But that seem like an awful lot of food for one person, I would have to at least divide it into to servings!

Suzif 2011-03-09 09:16:03 -0600 Report

Isn't the calorie count for the whole recipe? I don't see how you could get almost 400 calories per serving.

Anonymous 2011-02-26 10:08:21 -0600 Report

I am going to make this without the peppers because I am allergic to peppers. Will this ruin the dish?

anneboone 2011-01-06 05:10:11 -0600 Report

hi, i would like to substitute eggbeaters and skim milk. will this cause me to have a soggy mess? thanx for your help…anne