Serves: 4 | Serving Size: 2 squash cups Per serving: Calories: 288; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 389mg; Sodium: 424mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 3g; Protein: 19g
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.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (242g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 407 | ||
Calories from Fat: 249 (61%) | ||
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Amt Per Serving | % DV | |
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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 Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 407
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