Baked Eggs with Spinach
Healthy, because
Even smarter
Nutritional values
Even though spinach does not contain quite as much iron as was previously assumed, the green vegetable with a good 4 milligrams of iron still contains a fairly generous portion of the mineral. Great for blood formation. Eggs are also rich in lecithin, vitamin B2 and the nerve messenger choline. This ensures full concentration power.
But what's left, but heat up spinach? This is easily possible if you pay attention to a few things: For example, you should put the spinach leftovers in the refrigerator as soon as possible and keep them for no longer than two days. When reheating, the dish should be heated above 70 degrees for at least two minutes.
(Percentage of daily recommendation)
| Calorie | 361 cal. | (17 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 772.5 μg | (1,288 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 327 μg | (109 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 29.1 μg | (65 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 103 mg | (108 %) | ||
| Potassium | 1,292 mg | (32 %) | ||
| Calcium | 521 mg | (52 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 45 μg | (23 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 255 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 800 grams fresh Spinach
- 2 shallots
- 1 garlic clove
- 4 Tbsps olive oil
- salt
- freshly ground peppers
- Nutmeg
- 100 grams Whipped cream
- 80 grams freshly grated Parmesan
- 4 eggs
Preparation steps
Preheat a convection oven to 200°C (approximately 400°F).
Rinse, trim, and thoroughly drain the spinach. Peel and finely dice the shallots and garlic.
Grease 4 serving ramekins with 1 tablespoon of olive oil. Heat the remaining oil in a pan. Sauté the shallots and garlic until soft. Add the spinach, cover, and cook over low heat until wilted. Season to taste with salt and nuteg. Mix the cream and half of the parmesan cheese. Mix with the spinach, then add to the ramekins. Form a well in the spinach, then top each ramekin with 1 well beaten egg. Sprinkle the ramekins with the remaining parmesan cheese. Bake in the oven for 10-15 minutes until the egg has set. Season with salt and pepper, and serve.
