Eggs for choline and feta for calcium in one baked, make-ahead dish.
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
- Choline: 280 mg
- Calcium: 200 mg
- Protein: 20 g
- Iron: 3 mg
- Folate: 90 µg
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on choline? Try the Choline Calculator.
- Short on protein? Try the Protein Needs Calculator.
- Short on calcium? Try the Calcium Calculator.