
Colourful Spaghetti Nests
Blutzucker: LowPortionen: 12Zubereitungszeit: 30minMahlzeit: Lunch
Mikronährstoffe:Vitamin AVitamin CIronFolateMagnesiumCalcium
Makronährstoffe pro 100g
Energy
160kcal
Sugar
2g
Fat
9g
Fiber
2g
Sat fat
4g
Protein
9g
Carbs
11g
Sodium
271mg
Zutaten
- 250g / 8.82oz Spelt spaghetti
- to taste Salt
- 1 Onion
- 140g / 4.94oz Corn
- 60g / 2.12oz Cooked ham
- 120g / 4.23oz Gouda cheese
- 2 tbsp Olive oil
- 100g / 3.53oz Frozen peas
- to taste Pepper
- 50g / 1.76oz Cream
- 4 Egg
- to taste Salt
- 1 Onion
- 140g / 4.94oz Corn
- 60g / 2.12oz Cooked ham
- 120g / 4.23oz Gouda cheese
- 2 tbsp Olive oil
- 100g / 3.53oz Frozen peas
- to taste Pepper
- 50g / 1.76oz Cream
- 4 Egg
Zubereitung
1. Preheat the oven to 180°C (356°F). Grease the muffin tin with butter or coconut oil.
2. Cook 250g / 8.82oz spelt spaghetti in salted boiling water until al dente, drain and set aside.
3. Peel and finely dice 1 onion. Drain 140g / 4.94oz corn and rinse with cold water. Dice 60g / 2.12oz cooked ham. Grate 120g / 4.23oz Gouda cheese.
4. Heat 2 tbsp olive oil in a pan, sauté the onion until translucent. Add 100g / 3.53oz frozen peas, corn, and ham, sauté for 3-4 minutes. Season with salt and pepper. Remove from heat and let cool.
5. In a bowl, mix 50g / 1.76oz cream and 4 eggs, then stir in the cooled vegetable mixture. Add the grated cheese and season with salt and pepper.
6. Add the spaghetti to the mixture, divide into portions and place in the muffin tin.
7. Bake for 15 minutes until golden brown. Let cool briefly before serving.
2. Cook 250g / 8.82oz spelt spaghetti in salted boiling water until al dente, drain and set aside.
3. Peel and finely dice 1 onion. Drain 140g / 4.94oz corn and rinse with cold water. Dice 60g / 2.12oz cooked ham. Grate 120g / 4.23oz Gouda cheese.
4. Heat 2 tbsp olive oil in a pan, sauté the onion until translucent. Add 100g / 3.53oz frozen peas, corn, and ham, sauté for 3-4 minutes. Season with salt and pepper. Remove from heat and let cool.
5. In a bowl, mix 50g / 1.76oz cream and 4 eggs, then stir in the cooled vegetable mixture. Add the grated cheese and season with salt and pepper.
6. Add the spaghetti to the mixture, divide into portions and place in the muffin tin.
7. Bake for 15 minutes until golden brown. Let cool briefly before serving.
Mikronährstoffe % des Tagesbedarfs
Iron
9% of RDI
Magnesium
17% of RDI
Vitamin C
24% of RDI
Omega 3
0% of RDI
Vitamin A
0% of RDI
Calcium
9% of RDI
Folate
14% of RDI
Gut zu wissen
The fibers in corn aid digestion, and its carotenoids act as antioxidants. Corn is a good source of protein, especially when combined with beans which provide essential amino acids lysine and tryptophan that corn lacks.
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