Baked Spinach And Eggs Recette

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.

Préparation 15 min
Cuisson 40 min
Calories 422.4 kcal
Protéines 53g
Note Soyez le premier
Baked Spinach And Eggs 185

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Équipe éditoriale cuisine de Forktionary

L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour 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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Comment préparer Baked Spinach And Eggs

  1. Preheat oven to 180°C (350°F).
  2. Lightly spray four 1-cup capacity oven-safe ramekins with cooking oil.
  3. 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.
  4. Squeeze out excess liquid from the spinach using your hands. Chop coarsely.
  5. 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.
  6. 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.
  7. Stir in 1/4 cup (30g) shredded cheddar cheese and a pinch of nutmeg until smooth.
  8. Whisk in 2 large eggs until well combined. Stir in the chopped spinach and 1/4 cup finely chopped onion.
  9. 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.
  10. Crack one egg into each indent.
  11. Place the ramekins on a baking sheet. Sprinkle each with a pinch of cayenne pepper.
  12. 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

Questions fréquentes

Combien de temps faut-il pour préparer Baked Spinach And Eggs ?

Baked Spinach And Eggs prend environ 55 minutes du début à la fin — environ 15 minutes de préparation et 40 minutes de cuisson.

Combien de calories contient Baked Spinach And Eggs ?

Baked Spinach And Eggs contient environ 422.4 calories par portion, avec environ 53 g de protéines, 17 g de glucides et 19 g de lipides.

De quels ingrédients ai-je besoin pour Baked Spinach And Eggs ?

Les principaux ingrédients de Baked Spinach And Eggs sont Cooking Spray, Spinach, Olive Oil Spread, Plain Flour, Skim Milk, Cheese. Consultez la liste complète avec les quantités ci-dessus.

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