Ingredients:
- 1 egg
- 1 (10 oz) package frozen chopped spinach , defrosted, drained and patted dry (or you could use 1 cup cooked fresh spinach)
- salt , to taste
- ground black pepper , to taste
Directions:
- Preheat oven to 400°F Spray a 12-well muffin tin with non-stick cooking spray.
- In a sauce pan, melt butter over medium-high heat until foaming. Add flour, mustard, and nutmeg, and whisk vigorously until thick and beige in color. Add milk, Tabasco (if using), and garlic and bring to just below a boil, whisking constantly, until thick.
- Reduce heat to medium and add cheese, one small handful at a time, whisking until fully melted before adding the next handful. When fully melted, remove from heat.
- In a heat-safe bowl, beat egg and egg white until combined. Whisking vigorously and constantly, drizzle cheese sauce into egg.
- Add pasta and spinach to cheese sauce. Add salt and pepper to taste. Divide evenly between muffin cups and bake 10-15 minutes until tops are brown. Let cool 5 minutes before removing from cups.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 217.41 Kcal (910 kJ) | ||
| Calories from fat | 72.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8g | 12% | |
|---|---|---|---|
| Cholesterol | 42.01mg | 14% | |
| Sodium | 132.12mg | 6% | |
| Potassium | 123mg | 3% | |
| Total Carbs | 25.04g | 8% | |
| Sugars | 2.35g | 9% | |
| Dietary Fiber | 1.67g | 7% | |
| Protein | 11.11g | 22% | |
| Vitamin C | 0.8mg | 1% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 1mg | 5% | |
| Calcium | 224.2mg | 22% | |
| Amount Per 100 g | |||
| Calories | 155.47 Kcal (651 kJ) | ||
| Calories from fat | 51.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.72g | 12% | |
|---|---|---|---|
| Cholesterol | 30.04mg | 14% | |
| Sodium | 94.48mg | 6% | |
| Potassium | 87.96mg | 3% | |
| Total Carbs | 17.91g | 8% | |
| Sugars | 1.68g | 9% | |
| Dietary Fiber | 1.19g | 7% | |
| Protein | 7.94g | 22% | |
| Vitamin C | 0.5mg | 1% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.7mg | 5% | |
| Calcium | 160.3mg | 22% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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