Bake eggs, egg whites, diced chicken breast and spinach in a casserole; cut portions containing at least 40 g protein each. Refrigerate four days and freeze later portions.
ABy asa
Servings
6
1.5 lb Boneless skinless chicken breast, diced into 1 cm pieces
8 pieces Large eggs
2 cup Liquid egg whites
10 oz Fresh baby spinach, roughly chopped
1 tbsp Olive oil
1 piece Yellow onion, finely diced
3 clove Garlic cloves, minced
1 tsp Smoked paprika
0.5 tsp Dried thyme
1 tbsp Dijon mustard
4 oz Sharp cheddar cheese, freshly grated
1.5 tsp Salt
0.5 tsp Black pepper
1 tsp Cooking spray or butter for greasing
Calories
701 kcal
Protein
119g
Carbs
9g
Fat
21g
Fiber
2g
Sugar
1g
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Cook the Base
1. Preheat the oven to 375°F (190°C) and grease a 9x13-inch (23x33 cm) casserole dish with the cooking spray or butter.
1 tsp Cooking spray or butter for greasing
2. Heat the olive oil in a large skillet over medium-high heat. Season the diced chicken breast with half the salt, half the black pepper and the smoked paprika, then sauté 5-6 minutes until cooked through and lightly browned. Transfer to a bowl.
1.5 lb Boneless skinless chicken breast, diced into 1 cm pieces,
1 tbsp Olive oil,
1 tsp Smoked paprika,
0.8 tsp Salt,
0.2 tsp Black pepper
3. In the same skillet over medium heat, cook the onion for 3 minutes until softened, then add the garlic and dried thyme and cook 30 seconds. Add the spinach in handfuls and stir 2-3 minutes until wilted. Drain off any excess liquid, pressing lightly, and let cool for 5 minutes.
4. Whisk the eggs, egg whites, Dijon mustard and remaining salt and pepper until fully combined and slightly frothy.
8 pieces Large eggs,
2 cup Liquid egg whites,
1 tbsp Dijon mustard,
0.8 tsp Salt,
0.2 tsp Black pepper
5. Spread the chicken and spinach mixture evenly in the dish, scatter over two-thirds of the cheddar, then pour the egg mixture over the top. Sprinkle with the remaining cheddar.
2.7 oz Sharp cheddar cheese, freshly grated
6. Bake for 30-35 minutes until the center is set and no longer jiggles, and the top is lightly golden. Rest 10 minutes before cutting into 6 equal portions.
Store and Reheat
7. Cool completely. Refrigerate 4 portions in airtight containers for up to 4 days. Wrap the remaining 2 portions individually and freeze for up to 3 months; thaw overnight in the refrigerator. Reheat in the microwave for 60-90 seconds until steaming hot (165°F/74°C).
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