Baked Spinach And Eggs Rezept

Start your day with this delicious and healthy Baked Spinach and Eggs recipe! A diabetic-friendly breakfast option, this recipe is packed with flavor and protein, perfect for a satisfying and guilt-free morning meal. Easy to prepare and bake to perfection, this recipe is a must-try for anyone looking for a tasty and nutritious breakfast.

Vorbereitung 15 Min.

Kochzeit 40 Min.

Kalorien 422.4 kcal

Eiweiß 53g

Bewertung Sei der Erste

186

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Zutaten für Baked Spinach And Eggs

lightly spray cooking spray
10 oz (280g) fresh spinach
1 tablespoon fat-free spread
1 tablespoon all-purpose flour
1/2 cup (120ml) milk
1/4 cup (30g) shredded cheddar cheese
pinch ground nutmeg
6 large eggs
1/4 cup finely chopped onion
pinch cayenne pepper
whole-wheat toast
1 tablespoon water

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Zubereitung von Baked Spinach And Eggs

Preheat oven to 180°C (350°F).
Lightly spray four 1-cup capacity oven-safe ramekins with cooking oil.
Place 10 oz (280g) fresh spinach and 1 tablespoon of water in a medium saucepan over moderate heat. Cook and stir for 3 minutes, or until wilted. Drain well and let cool slightly.
Squeeze out excess liquid from the spinach using your hands. Chop coarsely.
Melt 1 tablespoon of fat-free spread in a small saucepan over moderate heat. Whisk in 1 tablespoon of all-purpose flour and cook, stirring constantly, for 1 minute, or until bubbling. Remove from heat.
Gradually whisk in 1/2 cup (120ml) of milk. Return to moderately high heat and cook, stirring constantly, until the sauce boils and thickens slightly. Remove from heat.
Stir in 1/4 cup (30g) shredded cheddar cheese and a pinch of nutmeg until smooth.
Whisk in 2 large eggs until well combined. Stir in the chopped spinach and 1/4 cup finely chopped onion.
Divide the spinach and cheese mixture evenly among the prepared ramekins. Using the back of a spoon, create a slight indent in the center of each ramekin.
Crack one egg into each indent.
Place the ramekins on a baking sheet. Sprinkle each with a pinch of cayenne pepper.
Bake for 18-20 minutes, or until the eggs are just set. Let stand for 5 minutes before serving with a slice of buttered whole-wheat toast.

Nutrition Information (Approximate per serving)

Sodium

28 g

Sugar

10g

Fat

25g

Carbs

17g

Recipe Categories (Choose a category and find related recipes!)

Breakfast & Brunch Healthy Vegetarian

Recipe Tags (Choose a tag and find related recipes!)

60 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation Occasion Breakfast Eggs Dairy Vegetables Australian Diabetic Vegetarian Cheese Eggs Dietary Greens Spinach Brunch

Häufig gestellte Fragen

Wie lange dauert die Zubereitung von Baked Spinach And Eggs?

Baked Spinach And Eggs dauert insgesamt etwa 55 Minuten – ungefähr 15 Minuten Vorbereitung und 40 Minuten Kochzeit.

Wie viele Kalorien hat Baked Spinach And Eggs?

Baked Spinach And Eggs hat etwa 422.4 Kalorien pro Portion, mit ungefähr 53 g Eiweiß, 17 g Kohlenhydraten und 19 g Fett.

Welche Zutaten brauche ich für Baked Spinach And Eggs?

Die wichtigsten Zutaten für Baked Spinach And Eggs sind Cooking Spray, Spinach, Olive Oil Spread, Plain Flour, Skim Milk, Cheese. Die vollständige Liste mit Mengenangaben findest du oben.