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!
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
Pinch of nutmeg
¼ cup grated Parmesan
4 large eggs,
Pinch of freshly ground pepper
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.
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
Andrew Weil, MD Fast Food/Good Food