Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Egg | 1 large egg (50g) | 78 |
| Bell Pepper | 1 medium (119g) | 31 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 package (142 g/5 oz) baby spinach, washed (don't completely dry them)
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 1 mL (¼ tsp) hot pepper flakes
- 10 mL (2 tsp) extra virgin olive oil
- 5 eggs
- 85 mL (⅓ cup) water or skim milk
- 30 mL (2 tbsp) grated Parmesan cheese
Directions
In an ovenproof 25 cm (10 inch) non-stick skillet, cook spinach over medium heat, stirring for about 2 minutes or until wilted. Add pepper, garlic and hot pepper flakes; stir to combine. Add oil and cook for 3 minutes or until softened.
In a bowl, whisk together eggs, water (or skim milk), and cheese. Pour into skillet and stir to combine with spinach. Lift edges with a rubber spatula and let eggs run to the bottom. Let cook, until edge starts to set.
Place skillet about 10 cm (4 inches) under broiler for about 3 minutes or until top is set and light golden. Use a digital food thermometer to check that the eggs have reached an internal temperature of 74°C (165°F).