Ingredients
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Cooking spray
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2 AVERAGE sweet potatoes, peeled and cut into 1/8-inch-thick slices
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1 teaspoon canola oil
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½ cup chopped onion
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1 (5 ounce) bag fresh baby spinach
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½ cup Skimmed milk 1%
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¼ teaspoon kosher salt
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¼ teaspoon freshly ground black pepper
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¼ teaspoon powdered red peppers
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4 big eggs
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2 big Egg whites
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1 ½ ounces feta cheese, crumbled (about 1/3 cup)
Directions
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Preheat oven to 350°F.
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Coat a 9-inch pie plate with cooking spray. Arrange the sweet potatoes in slightly overlapping concentric circles on the bottom and top of the plate, cutting the slices in half to fit (rounded side up) over the sides. Coat potatoes with cooking spray. Bake in the preheated oven for 20 minutes or until the potatoes are slightly tender. Place the mold on a rack. Increase oven temperature to 375°F.
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Heat a large nonstick skillet over medium heat. Add oil and onion; brown for 3 minutes. Add the spinach; brown for 3 minutes. remove from the head; cool.
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Combine milk, salt, black pepper, crushed red pepper, eggs, and egg whites in a medium bowl; stir with a whisk. Arrange spinach mixture on crust; pour egg mixture over spinach. Sprinkle with feta. Bake at 375°F for 35 minutes or until egg mixture is set. Let stand 5 minutes; cut into 8 wedges.
Originally published: Cooking Light
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Nutritional intake (per serving)
| 203 | Calories |
| 9g | Fat |
| 18g | Crabs |
| 13g | Protein |
| Nutritional intake | |
|---|---|
|
Servings per recipe 4 |
|
|
Portion 2 wedges |
|
|
Calories 203 |
|
| % Daily Value * | |
|
Total carbohydrates 18g |
7% |
|
Alimentary fiber 3g |
11% |
|
Total sugars 6g |
|
|
Protein 13g |
26% |
|
Total fat 9g |
12% |
|
saturated fat 4g |
20% |
|
Cholesterol 197 mg |
66% |
|
Sodium 393 mg |
17% |
|
Calcium 177 mg |
14% |
|
Iron 3mg |
17% |
Nutritional information is calculated by a registered dietitian using an ingredient database, but should be considered an estimate.
*Daily Values (DV) are the recommended amounts of nutrients to consume each day. The Percent Daily Value (%DV) listed on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of these total recommended amounts. According to the Food and Drug Administration (FDA), the daily value is based on a standard 2,000-calorie diet. Depending on your caloric needs or if you have a health problem, you may need more or less of particular nutrients. (For example, people following a heart-healthy diet are recommended to consume less sodium daily than those following a standard diet.)
(-) Information is currently not available for this nutrient. If you are following a special diet for medical reasons, be sure to consult your primary care provider or a registered dietitian to better understand your personal nutritional needs.
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