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Recipe Category / Snacks and Sandwiches

Muffins with feta cheese, mushrooms and spinach

Muffins with feta cheese, mushrooms and spinach

Method

For the béchamel sauce

  • Preheat oven to 180* C (350* F) Fan.
  • Place a pot over medium to high heat.
  • Add the butter and let it melt a little.
  • Add the flour and sauté while whisking.
  • Add the milk in small batches while continuously whisking. It’s important to whisk continuously so that no lumps form in the mixture.
  • When all of the milk has been incorporated, let the béchamel cook and thicken, whisking occasionally. 
  • When ready, remove from heat and add salt, pepper and nutmeg.
  • Set it aside to cool for 4-5 minutes.
  • In a bowl, lightly whisk the eggs and add them to the béchamel sauce. Whisk and set aside until needed.

For the muffins

  • Grease 12 muffin tins with butter and dust with flour.
  • Place a nonstick pan over high heat.
  • Add some olive oil, the onions and mushrooms. Season with salt.
  • Sauté until the mushrooms release their juices and they evaporate.
  • Add the spinach and sauté.
  • Remove pan from heat, add the feta cheese and gently mix.
  • Fill the muffin tins evenly with spoonfuls of the mixture.
  • Top with béchamel sauce.
  • Crack 1 egg over each muffin tin.
  • Roll the slices of bacon and push them gently in to the mixture.
  • Bake for 18-20 minutes.
  • To make sure the muffins are ready, insert the blade of a knife in to the mixture. It should come out clean. 
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Nutritional
Chart

Nutrition information per portion

192
Calories (kcal)
10 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

13.6
Total Fat (g)
9 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

6.4
Saturated Fat (g)
32 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

6.2
Total Carbs (g)
2 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

1.8
Sugars (g)
2 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

10.9
Protein (g)
22 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

0.74
Fibre (g)
3 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.86
Sodium (g)
14 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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