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- Preparation: 10 min
- Cook: 30 min
Looking to bring some wholesome goodness home? We’ve prepared a mouthwatering selection of recipes that are quick and easy to make. After all, there’s nothing healthier and more rewarding than preparing a nutritious meal for yourself and your family. To make that meal healthy and tasty, just look out for the Healthier Choice Symbol when grocery shopping!
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Ingredients
- 1 large bunch baby spinach (100g) (can replace with ¾ – 1 cup of other vegetables such as broccoli or frozen vegetables)
- 8 eggs
- 150g cherry tomatoes, halved or normal tomatoes, diced
- 1 cup (90g) grated parmesan cheese or tasty cheese
- 2 cloves garlic, minced
- 1½ tsp canola oil
- ½ onion, chopped
- 2 slices of wholemeal bread, chopped into pieces
- 1 cup (250mL) low-fat milk
- Pepper, to taste
Cooking Method
- Preheat oven to 180°C. Grease a 12 cup capacity muffin pan.
- Roughly chop spinach leaves.
- Whisk eggs and pepper in a bowl until small bubbles appear. Add spinach, tomatoes, cheese, garlic, onion, milk, and pepper to eggs. Stir until well combined.
- Spoon mixture into prepared muffin holes. Press in bread pieces into the egg mix mixture with the back of a spoon. Bake for 30 minutes or until firm to the touch. Cool in pan for 5 minutes before turning onto a wire rack. Serve.
Or:
- In a non-stick 20cm pan, heat 1 tsp canola oil.
- Pour in egg milk mixture and press in bread pieces with the back of a spoon.
- Reduce heat to low. Cook covered for 20–25 minutes or until set. Let it stand for 2 minutes.
Nutritional Value
- Energy: 339 kcal
- Protein: 22.1g
- Total fat: 20.0g
- Carbohydrates: 15.9g
- Dietary fibre: 2.7g
Contributed By
- Health Promotion Board