Ingredientes para 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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Como fazer 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
