Breakfast Vegetarian 15 minutes

Spinach and eggs

Name: Spinach and eggs
Total time: 15 min
Yield: 2
Ingredients: 300 g Spinach; 4 pcs Eggs; 2 tbsp Olive oil; 2 cloves Garlic

Crack the eggs before the spinach has given up its water and a green puddle collects on the plate.

15 minTime

306Kcal / serving

611Total kcal

Method

Soften the garlic in the oil and add the spinach.

Starch gelatinised The granules soaked up water, swelled and burst into a network. It has thickened, and it will firm further as it cools. no way back

If you want a crust, do not stay under 140 °C. Food cooks at this heat but never colours.
Cook it uncovered over a medium flame for five or six minutes, until all the water has gone.

Why Spinach is 91% water, and if that water stays in the pan the eggs poach instead of frying.

Starch gelatinised The granules soaked up water, swelled and burst into a network. It has thickened, and it will firm further as it cools. no way back
Make hollows in it, crack the eggs into them and season.

Starch gelatinised The granules soaked up water, swelled and burst into a network. It has thickened, and it will firm further as it cools. no way back

The egg is setting Too hot. The protein net over-tightened and pushed the water out: curdling and sponge. no way back

Stay under 82 °C. Lower the heat or move to a bain-marie — a split custard never comes back.

If you want a crust, do not stay under 140 °C. Food cooks at this heat but never colours.
Cover and cook for three minutes, then take it off the heat.

Starch gelatinised The granules soaked up water, swelled and burst into a network. It has thickened, and it will firm further as it cools. no way back

The egg is setting Proteins unfold and link up, binding everything together. This is where creaminess comes from. no way back

If you want a crust, do not stay under 140 °C. Food cooks at this heat but never colours.

What the model could follow

This recipe was run through the engine step by step — what goes in when, and at what temperature and for how long. The reactions above come from that run.

peak 140 °C · 12 minutes · engine 1.0.0 · confidence low

Servings

2

Ingredients

300 g Spinach
4 pcs Eggs
2 tbsp Olive oil
2 cloves Garlic

What did you think

Who is eating

Everyone A baby under one Pregnant A child An athlete

The 1 rules we hold for this group did not fire for this dish. That does not mean the dish is suitable for them; it means those particular rules did not apply.

Not about the dish — about the person

Salt in a day

5 g 2000 mg

An adult Context established

Under 5 g of salt a day, which is under 2000 mg of sodium — just under a teaspoon. A label usually gives sodium, and the two are not the same number: salt is about 2.5 times the sodium.

World Health Organization, Salt reduction

Free sugars

10%

Strong recommendation — adults and children Context established

The same share for adults and for children. Ten per cent of a 2000-calorie day is roughly 50 g of sugar, and a single can of a fizzy drink is more than half of it. The risk of weight gain, obesity and tooth decay rises above this line.

World Health Organization, Information note about intake of sugars recommended in the WHO guideline for adults and children, 2015

Not on this site: There is no guidance here on eating during pregnancy — caffeine, fish, iron, folate, none of it — because we have no source for any of it. Ask the doctor following the pregnancy.

This choice is not stored anywhere.

Diets

Gluten-free Suitable as it is
Vegan Not suitable Egg
Vegetarian Suitable as it is
Lactose-free Suitable as it is
Diabetes-friendly It depends

This verdict comes from the recipe\u2019s own ingredient list. The label on a packaged ingredient is always the last word.

Calculated nutrition

305.6 kcal
17.3 g Protein
7.8 g Carbohydrate
23.8 g Fat
3.4 g Fibre

Per serving, computed from raw weights as bought. Cooking drives water off and sometimes adds fat, and neither is accounted for.

composition figures unsourced · held in the system

Taste profile

What it tastes like

The axes that define this recipe: aroma 64, richness 51, umami 39.

Sweet 14
Salty 3
Sour 8
Bitter 18
Umami 39
Heat 4
Richness 51
Aroma 64

This profile is computed rather than measured: the role-weighted average of its ingredients’ taste vectors, shifted by what the cooking does. The thin line is the database average on that axis.

Computed similarity