Baked Egg, Spinach and Onion Casserole
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 325.8
- Total Fat: 10.4 g
- Cholesterol: 8.5 mg
- Sodium: 564.1 mg
- Total Carbs: 36.5 g
- Dietary Fiber: 4.6 g
- Protein: 22.6 g
View full nutritional breakdown of Baked Egg, Spinach and Onion Casserole calories by ingredient
Introduction
This is a recipe I saw in a local paper that I tweaked a bit to make it lower in fat and sodium. It is absolutely delicious as is, but you may serve it on toasted bread slices if desired. This is a recipe I saw in a local paper that I tweaked a bit to make it lower in fat and sodium. It is absolutely delicious as is, but you may serve it on toasted bread slices if desired.Number of Servings: 12
Ingredients
-
3 cups egg substitute (such as Egg Beaters)
2 pounds fresh spinach (4 cups)
4 medium yellow onions, diced
1 tbsp minced garlic
4 cups fresh homemade whole wheat bread crumbs (pulse about 16-20 slices in food processor until you have 4 cups)
4 cups low-fat shredded cheddar cheese
2 tbsp olive oil
olive oil cooking spray
Directions
Preheat your oven to 400.
Heat oil in a saute pan and cook onions and garlic until golden, about 5-8 minutes. When they're finished, put them into a large mixing bowl. Meanwhile, bring a large pot of water to boil. Throw in your spinach. Let cook for a minute, then dump into a strainer. Run some cold water over the spinach, squeeze out the water, then chop it up. Put it in the bowl with the onions and garlic and mix them together. Grab another mixing bowl and mix your cheese and fresh breadcrumbs together.
Now grab a fairly large baking dish. Spray some olive oil cooking spray on it and spread the onion and spinach mixture evenly until it forms a nice bottom layer. Then use half of your cheese and breadcrumb mixture to create a second layer. using the back of a deep spoon, create 12 indentations, and place 1/4 cup egg substitute into each one. Top with the rest of the cheese and crumb mixture and put into the oven. You'll probably cook these for 8-15 minutes, depending on your oven, but the important thing is that you check it often. You want to take it out when the egg substitute portions have barely solidified and are still a bit mushy. Serve and enjoy!
Makes 12 equal servings.
Number of Servings: 12
Recipe submitted by SparkPeople user .
Heat oil in a saute pan and cook onions and garlic until golden, about 5-8 minutes. When they're finished, put them into a large mixing bowl. Meanwhile, bring a large pot of water to boil. Throw in your spinach. Let cook for a minute, then dump into a strainer. Run some cold water over the spinach, squeeze out the water, then chop it up. Put it in the bowl with the onions and garlic and mix them together. Grab another mixing bowl and mix your cheese and fresh breadcrumbs together.
Now grab a fairly large baking dish. Spray some olive oil cooking spray on it and spread the onion and spinach mixture evenly until it forms a nice bottom layer. Then use half of your cheese and breadcrumb mixture to create a second layer. using the back of a deep spoon, create 12 indentations, and place 1/4 cup egg substitute into each one. Top with the rest of the cheese and crumb mixture and put into the oven. You'll probably cook these for 8-15 minutes, depending on your oven, but the important thing is that you check it often. You want to take it out when the egg substitute portions have barely solidified and are still a bit mushy. Serve and enjoy!
Makes 12 equal servings.
Number of Servings: 12
Recipe submitted by SparkPeople user .