Kale & Feta Breakfast Casserole
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Kale & Feta Breakfast Casserole
A low carb breakfast casserole.
材料
做法
- Preheat oven to 375 °F (190 °C).
- Wash the kale if needed and spin dry or dry with paper towels, then coarsely chop kale.
- Heat oil over medium-high heat in a large frying pan. When oil is hot add the kale and cook while stirring until kale is wilted and starting to soften, about 3-5 minutes (red Russian kale will cook more quickly; darker green kale varieties will take longer to soften.)
- Spray a 8"x10" casserole dish with olive oil or nonstick spray, then put barely-cooked kale in the bottom of the dish. Crumble feta cheese over the kale. Beat eggs with 1 teaspoon Spike Seasoning, salt, and fresh ground black pepper; then pour eggs over kale/feta (take a fork and gently stir so the veggies and cheese are well distributed in the eggs).
- Bake the casserole 40-45 minutes, or until eggs are set and the top is starting to lightly brown. Serve hot. Good with a dollop of low-fat sour cream.
- Note: leftover egg casserole will keep in the fridge for about a week. Reheat in the microwave for 1-2 minutes.
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低热量、无胆固醇的菜肴。
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营养总结:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Kale & Feta Breakfast Casserole的每一食用份量含有233卡路里
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
热量分解: 64% 脂肪, 8% 碳水物, 28% 蛋白质. |
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营养成分
食用量
每份
能源
973 千焦
233 千卡
蛋白质
16.2克
脂肪
16.49克
饱和脂肪
8.116克
反链脂肪
0克
多不饱和脂肪
1.655克
单不饱和脂肪
4.865克
胆固醇
440毫克
碳水化合物
4.38克
糖
1.54克
纤维
0.6克
钠
363毫克
钾
272毫克
热量分解:
碳水化合物 (8%)
脂肪 (64%)
蛋白质 (28%)
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