Preparation Time: 10 minutes
Cooking Time: 30 minutes
Serving: 12
Ingredients:
– 16 eggs
– 14 ounce can of drained and chopped artichoke hearts- 1/4 cup coconut milk
– 1/2 tsp red pepper, crushed
– 1/2 tsp thyme, diced
– 1/2 cup ricotta cheese
– 1/2 cup parmesan cheese
– 1 cup cheddar cheese, shredded
– 10 oz. frozen spinach, thawed and well-drained
– 1 garlic clove, minced
– 1/4 cup onion, shaved
– 1 tsp salt
Directions:
1. Preparation of Ingredients:
– Begin by assembling all your ingredients. This step ensures you have everything on hand and makes the cooking process smoother.
– Drain the can of artichoke hearts and cut them into smaller pieces. Ensure they are adequately drained to avoid adding excess moisture to the dish.
– Thoroughly drain and thaw the frozen spinach. You can use a colander to squeeze out any excess water. This step is crucial because excess water can affect the texture and cooking time of the egg bake.
– Mince the garlic and shave the onion. Shaved onions blend better in the mixture, providing a subtle flavor without large chunks.
2. Mixing the Eggs and Coconut Milk:
– In a large mixing bowl, crack open all 16 eggs.Until the yolks and whites are thoroughly blended, whisk them together. A constant texture throughout the bake is ensured by thoroughly whisking the eggs. – Whisk in 1/4 cup coconut milk into the eggs.The coconut milk adds a subtle creamy texture and a hint of sweetness, complementing the other ingredients.
– Whisk the egg and coconut milk mixture until fully combined. This will create a smooth base for your bake.
3. Combining the Vegetables and Seasonings:
– Add the drained and chopped artichoke hearts and the well-drained spinach to the egg mixture. These vegetables add a delightful texture and a burst of flavor to the bake.
– Incorporate the minced garlic and shaved onion into the mixture. Garlic provides a robust flavor, while the shaved onion adds a subtle sweetness and aroma.
– Add the crushed red pepper and diced thyme for seasoning. The red pepper adds a bit of heat, while thyme contributes an earthy, aromatic flavor.
-To make sure all the ingredients are dispersed evenly, give the mixture a good stir.
4. Incorporating the Cheeses:
– Add the shredded cheddar cheese and grated parmesan cheese to the egg mixture. The combination of these cheeses provides a rich, savory flavor and a creamy texture.
-After all the components are thoroughly mixed, stir the mixture.Ensure the cheeses are evenly distributed for a consistent taste in every bite.
5. Setting Up the Air Fryer:
-In the grill air fryer combo base, place the inner pot. Ensure the pot is properly positioned and stable.
– Pour the egg mixture into the inner pot, spreading it evenly.
– Add dollops of ricotta cheese on top of the egg mixture. This cheese will melt and create delightful pockets of creamy goodness throughout the bake.
6. Cooking the Egg Bake:
– Cover the inner pot with an air frying lid. This lid helps to cook the bake evenly and achieve a slightly crisp top.
– Select the bake mode on your air fryer, then set the temperature to 350°F (175°C) and the timer for 30 minutes. Press start to begin cooking.
– Watch the bake closely while it cooks. The amount of time that your air fryer cooks will depend on the model.
7. Serving the Dish:
– Once the timer reaches 0, press the cancel button to stop the cooking process. Carefully remove the inner pot from the air fryer base.
– Let the egg bake cool for a few minutes before serving. This allows it to set and makes it easier to cut into neat portions.
– Serve the Spinach and Artichoke Egg Bake warm. It makes for a delightful breakfast, brunch, or even a light dinner.
Nutritional Information:
– Calories: 205 per serving
– Fat: 13.7g
– Protein: 15.9g
Cooking Tips and Variations:
1. Fresh Spinach Option:
– You can use fresh spinach in place of frozen if that is your preference.. Simply sauté the fresh spinach in a pan until wilted, then drain any excess liquid before adding it to the egg mixture.
2. Cheese Variations:
-Try experimenting with other kinds of cheese. For instance, feta cheese can add a tangy flavor, while gouda can contribute a smoky richness.
3. Additional Vegetables:
– You can add other vegetables to the bake, such as diced bell peppers, chopped tomatoes, or sliced mushrooms. Just ensure they are well-drained and not too watery.
4. Herb Substitutions:
– If you don’t have thyme, you can substitute it with other herbs like rosemary or basil. Fresh herbs can also be used for a more vibrant flavor.
5. Serving Suggestions:
– This egg bake pairs well with a simple green salad or a slice of crusty bread. It’s also delicious topped with a dollop of Greek yogurt or a drizzle of hot sauce for extra flavor.
6. Storage and Reheating:
– You may keep leftovers in the fridge for up to three days if you store them in an airtight container.To reheat, simply place a portion in the microwave for about a minute or until warmed through.
Health Benefits:
High in Protein:
– This dish is an excellent source of protein, thanks to the eggs and cheeses. Protein is essential for muscle repair and growth, making this bake a great post-workout meal.
Rich in Vitamins:
-Artichokes and spinach are rich in minerals and vitamins, such as magnesium, folate, and vitamins A, C, and K. These nutrients support overall health, from immune function to bone health.
-Low in Carbohydrates:
– This recipe is low in carbohydrates, making it suitable for those following a low-carb or ketogenic diet. The absence of heavy carbs helps in maintaining stable blood sugar levels.
A Healthy Artichoke Casserole is a nutritious and flavorful dish perfect for any meal. This casserole combines the rich, earthy taste of artichokes with a blend of nutritious vegetables and creamy cheese. Start by mixing drained artichoke hearts with thawed and well-drained spinach, minced garlic, and diced onion. Add a variety of cheeses like ricotta, parmesan, and cheddar for a creamy texture. Incorporate coconut milk for a hint of sweetness and red pepper flakes for a subtle kick. Bake the mixture until the top is golden brown and bubbly. This dish is low in carbohydrates, high in fiber, and packed with vitamins and minerals, making it a healthy choice. It’s perfect as a main dish or a hearty side, providing a delicious way to enjoy nutritious ingredients.