Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Choline, Protein and Calcium.
- Choline — Choline supports brain, nerve and liver health, and is especially important during pregnancy and breastfeeding for your baby’s brain development.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
Eggs for choline and feta for calcium in one baked, make-ahead dish.
Breakfast / Lunch · Serves 4 · Ready in 30 min · Rich in Choline, Protein, Calcium
Ingredients
- 6 whole eggs
- 100g feta, crumbled
- 3 handfuls baby spinach
- 1 zucchini, grated
- 2 spring onions, sliced
- 1 tbsp olive oil
- Cracked pepper
Method
- Heat the oven to 190°C.
- Soften the zucchini and spring onion in an oven-proof pan, then wilt the spinach.
- Whisk the eggs with pepper, pour over the veg and scatter the feta on top.
- Cook 2 minutes on the stove, then bake 15 minutes until set. Slice and serve.
Tip: Whole eggs carry the choline in the yolk, and the feta and greens add calcium and folate.
Roughly per serve
- Iron: 3 mg
- Choline: 280 mg
- Calcium: 200 mg
- Protein: 20 g
- Folate: 90 µg
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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