Servings: 4 Servings
Calories: 148kcal
Terrific as a breakfast or lunch entree. Make it in individual serving dishes, or family style, as you prefer.
Ingredients
- 3 egg whites - whites only
- ½ teaspoon butter - unsalted, melted
- ½ cup Panko bread crumbs
- 6 cups spinach - fresh, trimmed of stems
- 2 cups crimini mushrooms - chopped
- ¼ teaspoon salt and pepper - or to taste
- 1-1/2 tablespoons cornstarch
- 1-1/3 cups fat free milk
- ¼ cup Gruyere cheese - grated
- 1 pinch nutmeg - groundf
Instructions
- Preheat oven to 400° F.
- Lightly spray 8 ounce ramekins with non-stick pan spray.
- Sprinkle the ramekins with the bread crumbs
- Place the ramekins on a baking sheet
- In medium saute pan, add butter. Saute spinach and mushrooms then season.
- Drain spinach and mushrooms from excess water.
- Then chop cooked vegetables.
- In medium sauce pot, add cornstarch, and then gradually whisk in the skim milk until smooth.
- Bring to light boil over medium heat while whisking frequently.
- Reduce heat, and stir in gruyere cheese.
- Then pour mixture over cooked vegetables, and season with nutmeg.
- In separate bowl whip the egg whites with electric mixer until firm peaks form. Then carefully fold vegetable milk mixture in with the firm egg whites.
- Place equal portions of the egg mixture into the ramekins.
- Reduce the heat of the oven to 375° F.
- Bake for about 20 minutes or until the center is firm and slightly golden brown.
- Serve immediately.
Spa Index Kitchen Notes
Which came first, the spinach or the egg? We're not sure! We believe this recipe was created by Culinary Nutritionist Jen Welper for H3 (Hilton Head Health), and adapted with or by the Mayo Clinic. We've received rave reviews from both camps. Tried this recipe?Mention or tag @SpaIndex so we can share!
Nutrition
Serving: 1 Serving | Calories: 148 kcal (7%) | Carbohydrates: 19 g (6%) | Protein: 11 g (22%) | Fat: 4 g (6%) | Cholesterol: 12 mg (4%) | Sodium: 198 mg (9%) | Potassium: 576 mg (16%) | Fiber: 1.5 g (6%) | Vitamin A: 9600 IU (192%) | Vitamin C: 14.9 mg (18%) | Calcium: 230 mg (23%) | Iron: 1.8 mg (10%)