Thursday, November 19, 2015

Egg muffins with goat cheese

 
Time & Nutritional data(per serving)
Overall30 mins Hands on10 mins
Total Carbs2.9g Fiber1.2g
Net Carbs1.8g of which Sugar1.4g
Protein11.2g Fat12.5g of which Saturated6g
Energy167kcal carbs4.3% protein27.4% fat68.3%
Sodium37.7%RDA Magnesium10.3%RDA Potassium11.6%EMR
 
 
 
  Ingredients (makes 6 servings)
4 large free-range eggs
200 g / 7.1 oz
12 cup frozen spinach
240 g / 8.5 oz
1 cup crumbled feta cheese
150 g / 5.3 oz
6 thin slices bacon (or 3 regular)
90 g / 3.2 oz
12 tsp pink Himalayan or sea salt
6 g / 0.21 oz
 
Step 1
Preheat the oven to 350℉ / 175℃. Use your microwave to defrost the spinach or leave overnight at room temperature.
Alternatively, you can use fresh blanched spinach. To learn how to blanch spinach, have a look at Make-ahead spinach meatballs.
Step 2
Cut the bacon into small stripes and add them to a non-stick pan. Roast until slightly browned and remove from the heat.
Step 3
Crack the eggs into a bowl and whisk them well. Season with salt (don't put too much, there is more salt in feta cheese).
Step 4
Divide the spinach, feta and bacon evenly into the muffin forms and add crumbled feta. If you cannot eat dairy, use roasted mushrooms or more bacon.
Step 5
Pour over with the eggs and transfer into the oven.
Step 6
Bake for 20-25 minutes until golden brown. Enjoy hot or cold.

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