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Thursday, November 12, 2015

[Healthy_Recipes_For_Diabetic_Friends] Easy Eggs in a Cup - 1.8g Carbs, 0g Fiber

Easy Eggs in a Cup - 1.8g Carbs, 0g Fiber

From: Dr. Weil's cookbook: FAST FOOD GOOD FOOD.
A Fast Food Good Food exclusive! This is a beautiful, quick dish that is good for breakfast or lunch. To avoid a watery end product, make sure the spinach is well dried prior to adding it to the saute pan, because it will give up a lot of liquid as it cooks. A salad spinner is best for drying spinach quickly and efficiently. For a time-saver, buy prewashed, organic bagged spinach from the market.

1 Tbsp extra virgin olive oil, plus more for oiling ramekins
Pinch crushed red pepper flakes
1/2 cups finely diced onion
1 garlic clove, pressed and allowed to sit for 10 minutes
4 cup (about 6 oz) tightly packed baby spinach
Sea salt
Pinch freshly grated nutmeg
1/4 cup freshly grated Parmesan cheese
4 eggs
Pinch freshly ground black pepper

1. Preheat the oven to 375 degrees F.

2. Heat the olive oil in a saute pan over medium heat, then add the red pepper flakes and onion and saute until the onion is translucent, about 3 minutes. Stir in the garlic and saute for an additional 30 seconds, then stir in the spinach and a pinch of salt and cook until the spinach is wilted and tender, about another 30 seconds. Remove from the heat and stir in the nutmeg.

3. Lightly grease 4 small ramekins with olive oil. For each ramekin, spoon in one-fourth of the spinach mixture, then sprinkle on 1 tablespoon of the cheese. Gently crack 1 egg on top of the cheese, then sprinkle with pepper and a pinch of salt.

4. Bake for 12 to 14 minutes, until very little liquid remains.

5. Let cool for 3 minutes, then run a knife or an offset spatula around the inside edge of each ramekin to loosen the egg. Using your knife or spatula to help support the eggs, carefully transfer to a plate and serve immediately.

Serves: 4
Nutrition per Serving; 92 Calories, 3g Protein, 1.5g Saturated Fat, 6g Monounsat Fat, 1g Polyunsat Fat, 1.8g Carbs, 0g Fiber, 60mg Cholesterol,
Vitamin A IU 2556 - Vitamin E 1.2 - Vitamin C 18mg - Calcium 43mg - Magnesium 24mg