
Colourful Spaghetti Nests
Glicemia: 6Porzioni: 12Tempo di preparazione: 30minPasto: Pranzo
Micronutrienti:CalcioVitamina AFolati
Macronutrienti per 100 g
Energia
160kcal
Zuccheri
2g
Grassi
9g
Fibre
2g
Grassi saturi
4g
Proteine
9g
Carboidrati
11g
Sodio
271mg
Ingredienti
- 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
Preparazione
- 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.
Micronutrienti in % del fabbisogno giornaliero
Ferro
1% del fabbisogno giornaliero
Magnesio
25% del fabbisogno giornaliero
Vitamina C
7% del fabbisogno giornaliero
Omega 3
4% del fabbisogno giornaliero
Vitamina A
66% del fabbisogno giornaliero
Calcio
10% del fabbisogno giornaliero
Folati
32% del fabbisogno giornaliero
Buono a sapersi
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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