
Colourful Spaghetti Nests
Blood Sugar: 6Servings: 12Preparation Time: 30minMeal Category: Lunch
Micronutrients:CalciumVitamin AFolate
Macronutrients per 100g
Energy
160kcal
Sugar
2g
Fat
9g
Fiber
2g
Sat fat
4g
Protein
9g
Carbs
11g
Sodium
271mg
Ingredients
- 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
Preparation
- Preheat the oven to 180°C (356°F). Grease the muffin tin with butter or coconut oil.
- Cook 250g / 8.82oz spelt spaghetti in salted boiling water until al dente, drain and set aside.
- 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.
- 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.
- 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.
- Add the spaghetti to the mixture, divide into portions and place in the muffin tin.
- Bake for 15 minutes until golden brown. Let cool briefly before serving.
Micronutrients % of RDI
Iron
1% of RDI
Magnesium
25% of RDI
Vitamin C
7% of RDI
Omega 3
4% of RDI
Vitamin A
66% of RDI
Calcium
10% of RDI
Folate
32% of RDI
Good to know
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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