Preheat the oven to 425°F. Spray a 12-well muffin tin with cooking spray.
Wash the spaghetti squash, and use a knife to poke 8–10 holes into it. Place squash into a microwaveable dish. Microwave for 7 minutes; turn over and microwave for an additional 7 minutes. Allow squash to cool for 5 minutes. Cut off the ends of the squash and cut in half. Remove seeds, and use a fork to scrape pulp into a mesh strainer. Press down on squash pulp to drain liquid.
Heat cooking oil in a medium skillet on medium-low heat. Reserve a handful of green onions for garnish. Add remaining onions to the pan, and sauté for about 5 minutes, or until soft.
Put squash, green onions, egg white, salt, pepper, flour and cheese into mixing bowl. Combine until well mixed. Evenly divide mixture into 8–10 muffin-tin wells (depending on size of your squash). Press down on the bottom and sides of each well to create a “nest.” Bake for 15 minutes, until the edges become golden and crispy.
Reduce the heat to 375°F. Remove muffin tin from oven, and carefully crack 1 egg into each well. Bake an additional 10–12 minutes, or longer depending on how you like your eggs. Garnish with green onions, and serve.
|Serving Size: 1 Serving (242g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 249 (61%)|
|Amt Per Serving||% DV|
|Total Fat 27.7g||37 %|
|Saturated Fat 10.1g||50 %|
|Monounsaturated Fat 10.2g|
|Polyunsanturated Fat 3.6g|
|Cholesterol 863.3mg||266 %|
|Sodium 397.5mg||14 %|
|Potassium 327mg||9 %|
|Total Carbohydrate 8.3g||2 %|
|Dietary Fiber 0.4g||2 %|
|Sugars, other 7.9g|
|Protein 31.1g||44 %|
Powered by: USDA Nutrition Database
Calories per serving: 407
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