Baked Egg Cups with Country Style Chicken Sausage

Health score
7%
Baked Egg Cups with Country Style Chicken Sausage
30 min.
6
209kcal

Suggestions

Ingredients

  • ounce al fresco® breakfast chicken sausage country style sliced into 1/2" pieces
  • large eggs 
  • sheets phyllo dough cut into 6-inch squares (13x18")
  • 0.5 cup scallions fresh chopped (tops and bulb)
  • 0.3 cup cheddar cheese shredded low-sodium
  • ounces pkt spinach frozen dry chopped

Equipment

  • bowl
  • oven
  • muffin tray

Directions

  1. Preheat oven to 350 degrees F
  2. Spray 6 custard cups or a standard muffin pan (6 oz capacity) with cooking spray. Line each cup with 3 layers of phyllo dough and spray with the butter cooking spray between each layer.
  3. In a small bowl mix the chicken sausage, scallions and spinach. Divide the mixture between cups. Break 1 egg into each cup, sprinkle with pepper and top each with about 1 tablespoon of the cheese.
  4. Bake in the oven for 18 minutes or until the yolks are set.
  5. Serve either in custard cups or gently remove from muffin pan (let the egg cups cool 3 minutes before trying to remove).

Nutrition Facts

Calories209kcal
Protein28.52%
Fat55.02%
Carbs16.46%

Properties

Glycemic Index
16.17
Glycemic Load
2
Inflammation Score
-9
Nutrition Score
14.286521859791%

Flavonoids

Kaempferol
0.11mg
Quercetin
0.89mg

Nutrients percent of daily need

Calories:209.26kcal
10.46%
Fat:12.91g
19.87%
Saturated Fat:4.03g
25.2%
Carbohydrates:8.69g
2.9%
Net Carbohydrates:7.75g
2.82%
Sugar:0.99g
1.1%
Cholesterol:218.96mg
72.99%
Sodium:559.95mg
24.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.06g
30.12%
Vitamin K:88.1µg
83.9%
Vitamin A:2765.6IU
55.31%
Selenium:20.52µg
29.32%
Vitamin B2:0.34mg
19.86%
Folate:65.92µg
16.48%
Phosphorus:147.22mg
14.72%
Iron:1.99mg
11.07%
Calcium:103.81mg
10.38%
Manganese:0.21mg
10.31%
Vitamin B12:0.51µg
8.53%
Vitamin B5:0.85mg
8.45%
Vitamin E:1.17mg
7.82%
Zinc:1.06mg
7.07%
Vitamin D:1.04µg
6.92%
Vitamin B6:0.13mg
6.49%
Vitamin B1:0.1mg
6.37%
Magnesium:24.96mg
6.24%
Potassium:169.26mg
4.84%
Copper:0.08mg
4.09%
Vitamin C:3.14mg
3.8%
Fiber:0.95g
3.78%
Vitamin B3:0.57mg
2.84%
Source:Allrecipes