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Thursday, May 29, 2014

[Healthy_Recipes_For_Diabetic_Friends] Baked Eggs with Spinach and Tomatoes - 5.3g Carbs, 2g Fiber, 2.5g Sugar

Baked Eggs with Spinach and Tomatoes - 5.3g Carbs, 2g Fiber, 2.5g Sugar

From: www.budgetbytes.com
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Serves: 4

1/2 lb frozen spinach, thawed
1/8 tsp garlic powder
1/8 tsp red pepper flakes (optional)
Salt and pepper
2 medium Roma tomatoes
4 large eggs
2 Tbsp cream or half and half
1/2 cup shredded cheese

Preheat the oven to 400 degrees. Coat a 2 quart casserole dish with non-stick spray or coat with butter. Thaw the spinach and squeeze out most of the moisture (no need to go overboard here, just make sure it's not dripping).

Cut the tomatoes into chunks and place them in the bottom of the casserole dish. Sprinkle the spinach over the tomatoes. Season the tomatoes and spinach with the garlic powder, red pepper flakes, a pinch of salt, and some freshly cracked pepper (about 5 cranks of a pepper mill).

Crack the eggs on top of the spinach and tomatoes. Drizzle the cream over everything in the dish, then top with the shredded cheese. Bake the dish in the oven for 15-20 minutes, or until the whites are opaque, but still soft and moist (they should jiggle slightly when you shake the dish). The exact cooking time will depend on the size and shape of your dish, so begin checking for doneness at around 15 minutes.

Notes: To increase the servings to two eggs per person, simply keep all of the other ingredients the same and add 8 eggs to the dish instead of four. Baking time may increase.

You can use any type of shredded cheese you like, although creamier cheeses work best.

Nutrition From: www.caloriecount.about.com
Serves: 4
Serving Size: 184 g
Nutrition per Serving: 157 Calories, 93 Calories from Fat, 10.3g Total Fat, 4.8g Saturated Fat, 202mg Cholesterol, 208mg Sodium, 548mg Potassium, 5.3g Total Carbs, 2g Dietary Fiber, 2.5g Sugars, 12.1g Protein
Vitamin A 125% - Vitamin C 41% - Calcium 19% - Iron 20%
Nutrition Grade: A

Good points:
    High in calcium
    High in iron
    High in manganese
    High in phosphorus
    High in riboflavin
    High in selenium
    Very high in vitamin A
    Very high in vitamin C