Gluten free Broccoli/spinach Zoodle recipe
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 184.8
- Total Fat: 9.4 g
- Cholesterol: 111.8 mg
- Sodium: 267.4 mg
- Total Carbs: 11.3 g
- Dietary Fiber: 4.3 g
- Protein: 15.6 g
View full nutritional breakdown of Gluten free Broccoli/spinach Zoodle recipe calories by ingredient
Introduction
Healthy, high protein, gluten free.Tasty!
PRE-HEAT OVEN TO 350 Healthy, high protein, gluten free.
Tasty!
PRE-HEAT OVEN TO 350
Number of Servings: 8
Ingredients
-
4-Zucchini
2-cups frozen spinach
4-eggs
1-cup egg whites
1-cup plain Greek Yogurt
2-cups Broccoli
1/4-cup onion
1.5-cups shredded Sharp Cheddar cheese
Tips
This is a very versatile recipe. Don't be afraid to try with different cheeses or veggies. Make it Mexican style or Italian with add ins and spices. Asparagus is really good in this!
Or if you want, add some cooked, crumbled bacon, cooked cubed chicken, prosciutto or??? You get my point...
Directions
Pre-heat oven to 350
Using a zoodler, slice the zucchini and place into a strainer.
Sprinkle with salt and let sit for a while, tossing frequently, to allow the moisture to come out.
Squeeze as much moisture out of the spinach as possible, place in a strainer and set aside for now.
Finely dice the onion and set aside.
Chop the broccoli into bite sized pieces and set aside.
Break the four eggs into a large bowl and blend with a whisk. When blended, add the eggs whites and yogurt.
Blend until yogurt is incorporated.
Stir in the zucchini, drained spinach, broccoli, onion and 1-cup of cheese. Blend until everything is coated.
Spray the inside of an oven proof dish with cooking spray. I use a 10" cast-iron skillet but a similarly sized oven proof baking dish should work.
Pour everything, except the remaining 1/2 cup of cheese into the pan. *I* use my clean hands to evenly distribute the veggies.
Top with the remaining cheese and put into pre-heated oven and bake for about 40-45 minutes or until center is set.
After the center is set, turn the broiler on and brown the top. In my oven it takes about 4-minutes, but all ovens are different, so keep a sharp eye on your dish.
Remove from the oven and let set about 5-minutes before slicing and serving.
Serving Size: Cut into 8 wedges
Number of Servings: 8
Recipe submitted by SparkPeople user TIGHTLYLACED.
Using a zoodler, slice the zucchini and place into a strainer.
Sprinkle with salt and let sit for a while, tossing frequently, to allow the moisture to come out.
Squeeze as much moisture out of the spinach as possible, place in a strainer and set aside for now.
Finely dice the onion and set aside.
Chop the broccoli into bite sized pieces and set aside.
Break the four eggs into a large bowl and blend with a whisk. When blended, add the eggs whites and yogurt.
Blend until yogurt is incorporated.
Stir in the zucchini, drained spinach, broccoli, onion and 1-cup of cheese. Blend until everything is coated.
Spray the inside of an oven proof dish with cooking spray. I use a 10" cast-iron skillet but a similarly sized oven proof baking dish should work.
Pour everything, except the remaining 1/2 cup of cheese into the pan. *I* use my clean hands to evenly distribute the veggies.
Top with the remaining cheese and put into pre-heated oven and bake for about 40-45 minutes or until center is set.
After the center is set, turn the broiler on and brown the top. In my oven it takes about 4-minutes, but all ovens are different, so keep a sharp eye on your dish.
Remove from the oven and let set about 5-minutes before slicing and serving.
Serving Size: Cut into 8 wedges
Number of Servings: 8
Recipe submitted by SparkPeople user TIGHTLYLACED.