Spinach Egg Casserole

By     22-Jan 2019

Spinach Egg Casserole

A breakfast casserole is generally prepared in a crock pot by keeping the ingredient together in a slow cooker and preparing the dish overnight that can go up to eight hours. But we bring you a healthy version of breakfast casserole that will save your cooking time and fuel also, while keeping the nutritional benefits intact.

Ingredients:

  • 20 gm onion – diced
  • 3-4 baby spinach leaves
  • 1 egg
  • 20 gm Mushroom- diced
  • 2 cloves garlic
  • ½ tsp olive oil
  • ½ tsp dried basil
  • Salt and pepper as taste

 

Calories: 130 Kcal
Carbs- 8 gm
Protein- 10 gm
Fat- 7 gm

Nutritional Benefits:
Eggs are an excellent source of protein, also rich in Vitamin A, B5, B2 and B6. All this make them an excellent dietary choice to combat various diseases like fatigue, high cholesterol, high blood pressure, and improve overall brain functionality. Spinach is rich in iron and calcium, thereby helps in maintaining appropriate oxygenation in the body and also maintaining bone health.

Method-

  • Heat olive oil in a skillet and add onions, cook till onions turn golden brown.
  • Stir in spinach and cook until wilted (about 5 minutes)
  • Add diced mushrooms, dried basil, salt and pepper.
  • Now beat egg separately, whisk till smooth and pour over the veggie mixture.
  • You can transfer the ingredients to a baking dish and bake it for 30 minutes in an oven, or transfer the ingredients in a crock pot and cook over low flame till the egg becomes set.
  • Remove from flame or oven and garnish with some more dried basil.

 

Over to you

Spinach egg casserole is an excellent meal choice for a power packed breakfast loaded with the goodness of eggs, spinach and mushroom. It is easy to make and comes out to be absolutely delicious. Do give it a try!

About Author

"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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Nmami Life - Diet & Nutrition
Recipe Alert
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Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.

Ingredients

2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack

Method

Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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Know more: 
1) https://bit.ly/30dVsdn
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Nmami Life - Diet & Nutrition
HardTruth of the Day
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Awareness is the one thing that is missing, especially in the rural areas of India. When will we all wake up to this hard hitting truth!
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#Awareness #Diet #Dietitian #Eatfresh #Epidemic #Eathealthy #Eathealthyfood #Eating #Eatright #EatTodayForTomorrow #Food #Fitspiration #Healthyliving #Health #Healthcare #HIV #Healthylifestyle #Hardtruth #India #Lifestyle #Nutrition #NmamiLifeGirl #Nmami #NmamiAgarwal #NmamiLife #Nurses #Nutritionist

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