Baked Spinach and Egg

Baked Spinach and Egg is a delightful high-protein dish that combines fresh spinach with eggs, delivering a nutritious and satisfying meal. This Chinese-inspired baked dish is not only easy to prepare but also packed with flavor and health benefits.

Ingredients

• Fresh spinach - 200 grams
• Eggs - 4 large
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Spring onions - 2, chopped
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Feta cheese (optional) - 50 grams, crumbled

Steps

1. Preheat the oven to 180°C (350°F).
2. In a large skillet, heat sesame oil over medium heat and sauté minced garlic and grated ginger until fragrant, about 1 minute.
3. Add fresh spinach to the skillet and cook until wilted, about 3-4 minutes. Remove from heat and let cool slightly.
4. In a mixing bowl, whisk together the eggs, soy sauce, salt, and black pepper until well combined.
5. Stir the sautéed spinach and chopped spring onions into the egg mixture.
6. If using feta cheese, fold it into the mixture gently.
7. Grease a baking dish with a little oil, then pour the spinach and egg mixture into the dish.
8. Bake in the preheated oven for 20-25 minutes or until the eggs are set and the top is slightly golden.
9. Remove from the oven, let cool for a few minutes, then slice and serve.

Nutrition

• Calories: 290
• Protein: 23 g
• Carbs: 6 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 600 mg
• Cholesterol: 370 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 16 g
• Water: 0.25 L

Health Benefits

• Rich in protein from eggs, supporting muscle health.
• High in vitamins A, C, and K from spinach, promoting overall health.

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