Spinach and Feta Bake

This Spinach and Feta Bake is a delightful combination of creamy feta cheese and nutritious spinach, all baked together in a fluffy egg base. Perfect for a protein-packed meal, it's simple to prepare and full of flavor.

Ingredients

• Fresh spinach - 200 grams
• Feta cheese - 100 grams, crumbled
• Eggs - 4 large
• Milk - 120 ml
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Nutmeg - 1/4 teaspoon
• Breadcrumbs - 30 grams (optional for topping)

Steps

1. Preheat your oven to 180°C (350°F).
2. In a skillet, heat the olive oil over medium heat and sauté the diced onion and minced garlic until fragrant and translucent, about 3-4 minutes.
3. Add the fresh spinach to the skillet, cooking until wilted, about 2-3 minutes. Remove from heat and let cool slightly.
4. In a large bowl, whisk together the eggs, milk, salt, black pepper, and nutmeg until well combined.
5. Stir in the sautéed spinach mixture and crumbled feta cheese into the egg mixture until evenly distributed.
6. Pour the mixture into a greased baking dish (approximately 20x20 cm) and sprinkle breadcrumbs on top if desired.
7. Bake in the preheated oven for 25-30 minutes or until the top is golden and a knife inserted in the center comes out clean.
8. Allow to cool for a few minutes before slicing and serving.

Nutrition

• Calories: 310
• Protein: 22 g
• Carbs: 9 g
• Fiber: 2 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 370 mg
• Total Fat: 22 g
• Saturated Fat: 7 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• High in protein, which is essential for muscle repair and growth.
• Rich in vitamins A and K from spinach, supporting eye health and bone health.

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