Preheat the oven to 180°C. Coat a small non-stick frying pan and two shallow gratin dishes (about 10cm in diameter) with cooking spray.
Rinse the spinach under warm water in a colander until it is thawed, then squeeze dry. Sprinkle with a pinch of pepper. Divide the spinach mixture between the gratin dishes and shape into a "nest" in each dish, forming indentations with your fingers.
Crack 1 egg into a separate small dish, then slide it into a spinach nest, and season with a pinch of pepper. Repeat. Bake until the eggs are just set, about 15 minutes.
To make the cheese sauce, put ⅓ cup (80 ml) milk and the flour in a small jar with a tight-fitting lid and shake until well blended. Pour the mixture into a small saucepan, then add the remaining milk. Whisk constantly over a medium-high heat just until bubbles form around the edge, about 3 minutes. Add the tasty cheese and Parmesan cheese and whisk for a further 4 minutes or until the cheese melts and the sauce is smooth.
For each serving, slide a spinach nest onto the bottom half of an English muffin. Spoon over half of the cheese sauce. Arrange the top half of the muffin on the plate.
Some more ideas…
You can also serve this with slices of smoked salmon. Put 1 slice on the base of each English muffin before adding the spinach nests.
• Let your eyes and your tastebuds feast on this dish: it's a nutritional powerhouse, thanks to spinach that's rich in iron, potassium, riboflavin, and vitamins A and C. • Although eggs are high in cholesterol, they're low in saturated fat and sodium. They provide high-quality protein, vitamin B12, and many other nutrients – with only 314 kilojoules per egg.