Thursday, April 9, 2015

[Healthy_Recipes_For_Diabetic_Friends] Baked Eggs with Wilted Baby Spinach - 8g Carbs, 4g Fiber, 1g Sugar


Baked Eggs with Wilted Baby Spinach - 8g Carbs, 4g Fiber, 1g Sugar


2 tsp olive oil
1/4 cup diced shallots
1 1/2 lb baby spinach, large stems removed
4 large eggs
Salt and freshly ground pepper, to taste
2 Tbsp shredded Asiago cheese
Baking spray

Preheat an oven to 400 degrees F. Lightly spray four oven-safe dishes or ramekins with cooking spray.

Heat a large skillet over medium-low heat, add oil, shallots and cook 2-3 minutes. Add spinach, salt and pepper and cook until the spinach wilts, about 2-3 minutes. Mix in asiago cheese and remove from heat.

Divide the wilted spinach among the oven-safe dishes, making a well in the center of each. Break an egg into each dish and season with salt and pepper. Place the ramekins on one or two rimmed baking sheets and bake until the whites are set and the yolks are firm around the edges, but still soft in the center, about 17 minutes or to your liking. Serve immediately.

Serves: 4
Serving Size: 1 egg
Nutrition per Serving: 152 Calories, 8g Total Fat, 2g Saturated Fat, 2g Monounsaturated Fat, 179mg Cholesterol, 288mg Sodium, 8g Carbs, 4g Dietary Fiber, 1g Sugar, 12g Protein

Nutrition Bonus: Potassium: 983mg; Iron: 30%; Vitamin A: 328%; Vitamin C: 81%; Calcium: 22%


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