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Osteoporosis Canada
Green Eggs and Ham Bagels

Green Eggs and Ham Bagels

Green Eggs and Ham Bagels Green Eggs and Ham Bagels

Green Eggs and Ham Bagels

PREP TIME: 10 minutes

Bake time: 20 minutes

SERVES: 4

PREP TIME: 10 minutes

Bake time: 20 minutes

SERVES: 4

Green Eggs and Ham Bagels

PREP TIME: 10 minutes
SERVES: 4

Ingredients

This all-in-one meal is perfect for breakfast, lunch or dinner whether you are on the go or packing up for a picnic or gathering with friends! This egg and ham dish uses spinach and fresh herbs to bump up the fresh flavour of this quick to make easy dish. Wrap these up and tuck them in the fridge to enjoy anytime.

  • 6 large eggs
  • ⅓ cup (75 mL) 2% milk
  • ½ tsp (2 mL) each garlic powder and pepper
  • ¼ tsp (1 mL) salt
  • 3 cups (750 mL) chopped baby spinach, lightly packed
  • ¾ cup (175 mL) shredded gouda or mozzarella cheese
  • 3 tbsp (30 mL) chopped fresh basil, dill or parsley
  • 4 thin slices black forest ham
  • 4 bagels, toasted if desired (your favourite variety such as whole grain or white)
  • ¼ cup (60 mL) herbed cream cheese
 

Preparation

Preheat oven to 375ºF (190ºC). Lightly spray an 8-inch (20 cm) baking dish with cooking spray; set aside.

In a bowl, whisk together eggs, milk, garlic powder, pepper and salt until combined. Stir in spinach, cheese and basil. Pour into prepared pan and bake for about 20 minutes or until eggs are set, edges are golden and knife comes out clean when inserted in centre. Remove from oven and let stand for 3 minutes before cutting into 4.

Open bagels and spread cut sides with cream cheese. Place 1 piece of green eggs on bottom bagel and top with ham. Close up bagel and enjoy!

In Partnership With

Ingredients

This all-in-one meal is perfect for breakfast, lunch or dinner whether you are on the go or packing up for a picnic or gathering with friends! This egg and ham dish uses spinach and fresh herbs to bump up the fresh flavour of this quick to make easy dish. Wrap these up and tuck them in the fridge to enjoy anytime.

  • 6 large eggs
  • ⅓ cup (75 mL) 2% milk
  • ½ tsp (2 mL) each garlic powder and pepper
  • ¼ tsp (1 mL) salt
  • 3 cups (750 mL) chopped baby spinach, lightly packed
  • ¾ cup (175 mL) shredded gouda or mozzarella cheese
  • 3 tbsp (30 mL) chopped fresh basil, dill or parsley
  • 4 thin slices black forest ham
  • 4 bagels, toasted if desired (your favourite variety such as whole grain or white)
  • ¼ cup (60 mL) herbed cream cheese
Preparation

Preheat oven to 375ºF (190ºC). Lightly spray an 8-inch (20 cm) baking dish with cooking spray; set aside.

In a bowl, whisk together eggs, milk, garlic powder, pepper and salt until combined. Stir in spinach, cheese and basil. Pour into prepared pan and bake for about 20 minutes or until eggs are set, edges are golden and knife comes out clean when inserted in centre. Remove from oven and let stand for 3 minutes before cutting into 4.

Open bagels and spread cut sides with cream cheese. Place 1 piece of green eggs on bottom bagel and top with ham. Close up bagel and enjoy!

Recipe Tip

RECIPE TIP

Substitute English muffins or hamburger buns for the bagels.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

CALCIUM CALCULATOR
Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information

Per Serving (¼ recipe or 1 bagel sandwich)
  • Calories
    550
  • Saturated
    10g
  • Fat
    20g
  • Cholesterol
    340mg
  • Sodium
    1140mg
  • Fibre
    3g
  • Potassium
    400mg
  • Carbohydrate
    62g
  • Sugars
    9g
  • Iron
    48%
  • Vitamin A
    33%
  • Vitamin B12
    0%
  • Vitamin C
    9%
  • Vitamin D
    2%
  • Vitamin K
    ≥132%
  • Calcium
    350mg
  • Protein
    31g
  • Zinc
    0%
  • Magnesium
    15%

* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

RECIPE TIP

Substitute English muffins or hamburger buns for the bagels.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Nutritional Information (Per Serving)
  • Calories
    550
  • Saturated
    10g
  • Fat
    20g
  • Cholesterol
    340mg
  • Sodium
    1140mg
  • Fibre
    3g
  • Potassium
    400mg
  • Carbohydrate
    62g
  • Sugars
    9g
  • Iron
    48%
  • Vitamin C
    9%
  • Vitamin B12
    0%
  • Calcium
    350mg
  • Protein
    31g
  • Vitamin A
    33%
  • Zinc
    0%
  • Vitamin D
    2%
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
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