• prep: 20 min
• cook: 30 min
• total: 50 min

• 1 cup spelt flour (or white whole wheat flour)
• 3 cloves garlic, minced
• 1 tbsp fresh thyme or rosemary, chopped (or 1/2 tsp dried)
• 1/2 tsp sea salt + freshly ground black pepper
• 1/4 cup extra virgin olive oil
• 1/4 cup cold water
• 1 tbsp extra virgin olive oil
• 1/2 cup chopped shallot (or onion)
• 8oz baby bella mushrooms, sliced
• 3-4 cups fresh spinach
• 1 cup marinated artichoke hearts, drained and chopped
• 6 large eggs
• 1/3 cup milk of choice (I used unsweetened almond milk)
• 1/2 tsp sea salt
• 1/4 tsp red pepper flakes
• 3oz crumbled feta or goat cheese

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Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving

• Calories: 283 % Daily Value *
• Total Fat: 16 g 24.87%
• Saturated Fat: 4 g 20.31%
• Trans Fat: 0 g %
• Cholesterol: 18 mg 5.91%
• Sodium: 449 mg 18.71%
• Calcium: 70 mg 6.95%
• Potassium: 345 mg 9.85%
• Magnesium: 0 mg 0%
• Iron: 3 mg 14.86%
• Zinc: 0 mg 0%
• Total Carbohydrate: 26 g %
• Dietary Fiber: 6 g 24.35%
• Sugar: 3 g
• Protein: 10 g
• Alcohol: 0 g
• Omega 3 Fatty Acid: 0 g
• Omega 6 Fatty Acid: 1 g

• Vitamin A 31.03%
• Vitamin C 14.72%
• Vitamin D 2.04%

• * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Diabetes Exchanges

• Exchange - Fat3
• Exchange - Fruit0
• Exchange - NonFat Milk0
• Exchange - Other Carbs0
• Exchange - Starch1
• Exchange - Vegetables2
• Exchange - Lean Meat0
• Exchange - Alcohol0

MyPlate Info

• MyPlate - Grain Total2 oz-eq
• MyPlate - Vegetable Total1 c
• MyPlate - Fruit0 c
• MyPlate - Dairy0 c
• MyPlate - Protein Total0 oz-eq

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