Spinach and Feta Egg Bake

Spinach and Feta Egg Bake

Ingredients

    • 500 g spinach, fresh
    • 2 tablespoons olive oil (about 30 ml)
    • 1 red onion, chopped
    • 2 cloves of garlic, minced
    • 3 eggs
    • 120 ml milk
    • 150 g all-purpose flour
    • Salt and pepper to taste
    • Optional: 1 chili pepper, chopped (for a spicy kick)
    • 200 g Greek feta cheese, crumbled
    • 100 g grated mozzarella cheese
  • Fresh parsley, chopped for garnish

Directions

    1. Preheat the Oven:
      • Preheat your oven to 180°C (356°F). Grease a baking dish with a little olive oil.
    1. Prepare the Spinach:
      • In a large pan, heat 2 tablespoons of olive oil over medium heat. Add the chopped red onion and sauté until translucent, about 3-4 minutes. Add the minced garlic and sauté for an additional minute until fragrant.
    2. Add the Spinach:
        • Add the fresh spinach to the pan and cook until wilted, about 3-5 minutes. If using, add the chopped chili pepper at this stage. Season with salt and pepper to taste.

    3. Mix the Batter:
      • In a mixing bowl, whisk together the eggs, milk, and flour until smooth. Season with salt and pepper.
    1. Combine Ingredients:
      • Fold the sautéed spinach mixture into the egg batter. Add the crumbled feta cheese and grated mozzarella, mixing until well combined.
    2. Bake:
        • Pour the mixture into the prepared baking dish. Bake in the preheated oven for 20 minutes or until the top is golden and set.

    3. Garnish and Serve:
      • Once baked, remove from the oven and let it cool for a few minutes. Garnish with fresh parsley before slicing and serving.

Serving Suggestions

  • Serve warm or at room temperature, paired with a side salad or crusty bread for a complete meal.

Cooking Tips

    • For a lighter version, you can use low-fat milk or a dairy-free alternative.
    • Feel free to add other vegetables like bell peppers or mushrooms for extra flavor and nutrition.

Nutritional Benefits

    • Spinach is rich in vitamins A, C, and K, as well as iron and calcium.
    • Feta cheese provides protein and healthy fats, adding creaminess to the dish.
    • Eggs are an excellent source of protein and essential nutrients.

Dietary Information

  • Dietary Restrictions: This dish is vegetarian and can be made gluten-free by substituting flour with a gluten-free flour blend.

Nutritional Facts (per serving, based on 6 servings)

    • Calories: 190
    • Protein: 10g
    • Carbohydrates: 15g
    • Fat: 10g
    • Fiber: 2g
  • Sugar: 2g

Storage

  • Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.

Why You’ll Love This Recipe

    • Quick and easy to prepare with minimal clean-up.
  • Nutritious and satisfying, perfect for any meal.
  • Versatile recipe that can be customized with your favorite ingredients.
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