Spinach sautéed with egg Calories

The basic ingredients are spinach, eggs, onion, oil, salt, and pepper. Garlic, chili, or a little tomato can be added for variation, but cook any onion or garlic first so it softens before the spinach goes into the pan.

Yes, cook the spinach in the pan first, but you do not need to boil it separately. Let it wilt and release its excess moisture before adding the eggs, so the eggs cook evenly instead of turning watery.

Spinach sautéed with egg usually turns watery when the leaves are still wet after washing or the pan is overcrowded. Dry the spinach well, use a wide hot pan, and let released liquid evaporate before adding the eggs.

Add the eggs after the spinach has wilted and most of its liquid has cooked off. You can scramble them into the spinach or crack them over the top and cover the pan for a less-mixed, set-egg finish.

Yes, frozen spinach works for spinach sautéed with egg. Thaw it and squeeze out excess water before cooking; then heat it in the pan until it is no longer watery before adding the eggs.

Serve spinach sautéed with egg with crusty bread, toast, or warm flatbread for an easy meal. A tomato salad or plain yogurt on the side adds freshness without competing with the savory spinach and eggs.

Yes, you can reheat spinach sautéed with egg if it has been refrigerated promptly. Warm only the portion you plan to eat until hot throughout; the eggs may become firmer than when freshly cooked.

It is better freshly cooked, because spinach releases moisture as it sits and reheated eggs can become firm. For a quicker breakfast, wash and chop the spinach ahead, then cook it with the eggs just before serving.

No, egg does not meaningfully boost absorption of the non-heme iron in spinach. Having the dish with a vitamin C-rich food, such as tomatoes or citrus, can help your body absorb more of that plant-based iron.