Easy Eggs in a Cup


Prep Time

10 minutes

Prep Notes

These are quick and so delicious.  Just scoop out and put over a great piece of whole grain toast for a healthy start to your day!

Cooking Time

12-14 minutes

Yields

4 servings

Ingredients

1T. EVOO

½ cup finely diced onion

Pinch of crushed red pepper flakes

1clove garlic, pressed, then let sit for 10 minutes

4cups tightly packed baby spinach

Sea Salt

Pinch of nutmeg

¼ cup grated Parmesan

4 large eggs,

Pinch of freshly ground pepper

Directions

Preheat the oven to 375.  In a large skillet, warm oil over medium heat. Add onion and red pepper flakes and sauté until onion is translucent,about 3 minutes.  Stir in pressed garlic and sauté for another 30 seconds. Stir in spinach and a pinch of salt.  Cook until spinach is wilted and tender about 30-45 seconds.  Remove from skillet and heat and stir in nutmeg. 

Lightly grease 4 small ramekins.  For each ramekin, spoon in ¼ of the spinach mixture, then sprinkle on 1 T. of cheese.  Gently crack 1 egg on top of cheese.  Then sprinkle with fresh ground pepper and a pinch of salt. 

Bake until very little liquid remains, about 12-14 minutes.  Let cool for 3 minutes then run a knife around the inside of the ramekin to loosen egg.  Serve by itself or on top of a whole grain slice of toast. 

Notes

Nutrition without the toast per one egg serving:

152 calories, 10g fat, 190 mg cholesterol, 2 g fiber, 10 g protein, 7g carb, 507 mg sodium, 2 mg iron, and 120 mg calcium

Credit

Andrew Weil, MD Fast Food/Good Food