This recipe is high in vitamin A, calcium, selenium, iron and fibre. It’s really delicious, simple to make, relatively low in calories, medium level of carbohydrates and very good for you. It’s high in healthy fats from the olive oil and pesto.
The pesto used in this recipe is vegan – it contains no cheese, just pine nuts, basil and olive oil. This also reduces the fat and cholesterol intake. It’s high in healthy fats from the olive oil and pesto.
This recipe is cow milk dairy free. It uses goat’s or sheep’s feta which is fine for most people that have lactose intolerance, as sheep’s or goat’s milk feta does not have as much lactose as cow’s milk and can be tolerated.
Quick nutrition run-down
- Protein-rich thanks to eggs and sheep’s milk feta
- High in healthy fats, mainly from olive oil and pesto
- Cholesterol is high, driven almost entirely by the eggs (expected for an egg bake)
- Moderate carbs, suitable for a balanced main rather than a heavy pasta dish
- Sodium is reasonable for a feta-based meal, especially if pesto is used sparingly
| Recipe information |
| Serves: 4 |
| Prep time: 15 mins |
| Cooking time: 20 mins |
| Recipe nutrition (per serving |
| Calories: 402 |
| Carbs: 24.7 grams |
| Protein: 19.7 grams |
| Fat: 26.0 grams |
Ingredients
- 250g organic wholewheat spelt pasta, cooked
- 100g sheep’s milk feta
- 6 large organic eggs
- 1 tablespoon vegan pesto
- 2 tablespoons organic, cold pressed olive oil
- Basil – dry or fresh
Method
- Add 2 litres of water, some olive oil and a pinch of salt into a stainless steel pan and bring to the boil.
- Add the pasta to the boiling water and cook until just before al dente.
- When the pasta is almost cooked, drain and add to a ceramic oven dish.
- Whisk the eggs and crumble most of the feta cheese onto the pasta. Mix until the pasta has been coated with the eggs and pasta.
- Bake covered for about 10-15 minutes (until the egg is cooked).
- Serve with a little of the pesto sauce mixed through.
You can also cook the pasta with the eggs on the stovetop if you want a quicker meal, as it cooks more quickly on the stovetop.
Nutrition information
| Nutrition Information | Amount | % Daily Value |
|---|---|---|
| Calories | 402 | 19.3% |
| Calories from fat | 123 | 27.2% |
| Total fat | 26.0 g | 37.1% |
| Saturated fat | 8.4 g | 35.0% |
| Cholesterol | 174 mg | 58.0% |
| Sodium | 468.7 mg | 20.4% |
| Carbohydrate | 24.8 g | 8.0% |
| Dietary fibre | 3.6 g | 12.0% |
| Sugars | 1.6 g | 1.8 |
| Protein | 19.7 g | 39.4% |
The % daily values are based on a diet of 2000 calories per day
These are approximate values.
