I love when food is fancy and easy; the trifecta comes when it’s healthy, too. These egg spirals are different from anything I’ve seen out there and they’ve come in handy so many times when I have company over and have baked something decadent. A small portion of decadence and a larger portion of healthy/high protein is my favorite kind of plate.
This is an old recipe and I’m saving an excerpt from the original. “I made this brunch in my little kitchen with three moms, two newborns, and my daughter, who spent the entire time screaming her head off in an attempt to get me to hold her so that she could maul my face and suck on my chin.” This seems like a million years ago but also yesterday.
Moving on, an egg is 70 calories and 6 grams of protein. Egg white is 4 grams of that protein, with only 17 calories. Eggs are healthy when eaten with the yolk, most definitely, but if you’re watching calories bulk up the whites. This dish has 10 egg whites in it – buy the egg whites that come in the carton if you don’t feel like separating all the eggs.
All of this goodness leaves you with a meal that looks impressive, tastes great, and clocks in at 198 calories and 20 grams of protein per serving. Serve with salad for an easy dinner.
Fancy (But Healthy) Egg Spirals
1/4 c. milk
2 tbsp. all purpose flour OR tapioca flour/starch
1 1/4 c. egg whites (or 10 egg whites)
5 large eggs
1 large garlic clove, minced or pressed through a garlic press
1/4 tsp. salt
1/8 tsp. black pepper
1/2 c. thawed and squeezed-dry frozen spinach*
1/2 c. grated or shredded sharp cheddar cheese (or an equal equivalent of almost any cheese)
*Place spinach in a glass bowl. Microwave for 1-2 minutes. Pick up spinach with your hand and squeeze out as much liquid as possible. Place squeeze-dried spinach into a 1/2 c. measuring cup. Continue the process with more frozen spinach until you have a 1/2 c., packed.
1. Preheat oven to 375 degrees. Line an 18 x 13 rimmed baking sheet with parchment paper (the paper can go up the edges a bit) Spray parchment with cooking spray liberally.
2. Whisk milk and flour together in a medium mixing bowl. Add egg whites, eggs, garlic, salt and pepper. Mix until combined.
3. Pour mixture onto parchment in prepared baking pan. Evenly sprinkle mixture with spinach and cheese.Place onto the middle rack in the oven and bake for 11 minutes or until set.
4. Remove sheet from oven and, starting at a short end, pull up parchment paper gently, letting the egg roll over itself into a tight cylinder. Slice cylinder into sections and serve warm.