Recipe: Savory Egg Casserole with Potatoes, Mushrooms and Spinach

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When it comes to making a quick and healthy meal, you can’t beat eggs.

Savory Egg Casserole with Potatoes, Mushrooms and Spinach

Savory Egg Casserole with Potatoes, Mushrooms and Spinach

I know what you’re thinking. It wasn’t long ago that the medical community told us to avoid eating eggs because they contributed to bad cholesterol. We were to eat them sparingly to avoid heart disease, along with a host of other nasty illnesses.

But have you heard the latest news? Now we can eat as many eggs as we like, even two every day of the week!

It’s a tough controversy with respected experts on both sides of the fence. It’s hard to know in which direction to lean, so I did my research . . .

When it comes to egg eating, John Berardi, Ph.D. wrote a terrific (easy to understand) article on the subject for Huffington Post. He states that eating even a few eggs a day won’t contribute to your blood cholesterol.

“Indeed, the research consistently and reliably shows that the cholesterol you eat has very little impact on how much cholesterol is in your blood.

If that sounds weird, maybe this will help…

You see, your body makes cholesterol. Lots of it, in fact. Every single day you produce between 1 and 2 grams of it on your own. (That’s 5-10 times the cholesterol in a large egg.)

The interesting twist? When you eat more cholesterol from foods like eggs, your body produces less of it. And when you eat less cholesterol from foods like eggs, your body produces more.

That’s because you have a cholesterol “set point.” Think of it like a thermostat that’s largely determined by your genetics, exercise habits, and stress. Funny enough, diet plays a surprisingly small role.”

Interesting, right?

But Dr. Berardi isn’t the only doc saying eggs are a healthy food choice.

Web MD agrees after citing sources like the Harvard School of Public Health, along with Katherine Tallmadge, M.A., R.D., who wrote an interesting article on the subject for Live Science.

There is one caveat to all this egg eating according to an article written for Fox News, and the experts above seemed to agree on some level . . .

“So how many eggs can you eat? That depends on a number of factors. The American Heart Association no longer includes limits on the number of egg yolks you can eat, but it recommends that you limit your cholesterol intake to 300 milligrams daily, or 200 milligrams if you have heart disease or if your LDL is greater than 100.

What’s my conclusion?

I tend to live on the fence of all things in moderation. Unless you have a health issue that prohibits you from eating eggs, enjoying a few during the course of a week is a good thing. You’re body will benefit from the protein, choline and carotenoids.

That’s the end of the egg controversy in this house. We’ll continue to enjoy our eggs in recipes like this savory egg and potato casserole.

Egg and Potato Casserole

Egg and Potato Casserole

Egg and Potato Casserole

Egg and Potato Casserole

The prep time for this easy egg dish was minimal, and while it was baking in the oven I knocked a few chores off my list for the day before we sat down to enjoy our controversial eggs – relishing every single bite.

Have a terrific week everyone!

~Kristi

 

Recipe: Egg Casserole with Potatoes, Mushrooms and Spinach
 
Prep time
Cook time
Total time
 
Shake It Up! Use half whole eggs and half egg whites to reduce calories even further. The result will be a less creamy custard, but will still be terrific.
Ingredients
  • 1 large russet potato, cubed with skin on
  • ¼ cup onion, finely chopped
  • 2 cups mushrooms, sliced
  • 2 cups spinach, chopped
  • ¼ cup parsley, minced
  • 1 tablespoon thyme, minced
  • 8 large egg
  • 4 tablespoons light sour cream
  • ¼ cup low fat milk
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper
  • ½ cup parmesan cheese, shredded
Instructions
  1. Preheat the oven to 450 degrees. Spray a medium baking dish generously with cooking spray. Top with potatoes and onion. Bake for 10 minutes, then stir and bake another 10 minutes.
  2. Remove the casserole dish from the oven and reduce the heat to 350 degrees.
  3. Whip the eggs with the sour cream, milk and salt and pepper.
  4. Layer the mushrooms, spinach, parsley and thyme on top of the potatoes and pour the egg mixture over the top. Press down lightly with a spoon to pack the spinach down.
  5. Bake for 20 - 30 minutes (time is dependent on the casserole dish you use and how deep it is), until the egg is almost set and no longer runny in the middle.
  6. Sprinkle with the parmesan cheese and bake until set and cheese is melted.
Notes
Food energy: 318kcal
Weight Watchers PointsPlus 8
Saturated fatty acids: 6.53g
Monounsaturated fatty acids: 5.55g
Polyunsaturated fatty acids: 2.41g
Total fat: 14.49g
Calories from fat: 130
Cholesterol: 429mg
Carbohydrate, by difference: 22.51g
Total dietary fiber: 2.44g
Protein: 22.55g
Total lipid (fat): 15.67g
Water: 243.55g
Ash: 4.21g
Total sugars: 3.07g
Calcium: 268mg
Iron: 4.53mg
Magnesium: 61mg
Phosphorus: 416mg
Potassium: 825mg
Sodium: 506mg
Nutrition Information
Serving size: 4



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The information in this post is not meant in any way to provide medical advice. If you have questions regarding your consumption of eggs you should consult with your personal medical professional.

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Comments

  1. says

    It’s always amazing how little real research is done on nutrition! Eggs got an incredibly bad rap for awhile, because of all the cholesterol they contained. It just seemed “logical” to some in the medical community that eating something with cholesterol would increase it. But, as you point out, your body makes cholesterol anyway! Actually, some think what you eat contributes no more than 15% of your measured cholesterol. And now some are concluding that although cholesterol and heart disease have a definite link, it isn’t that cholesterol cause the heart disease, but is a marker for something else that does. Inflammation may be the culprit. And the reason why statins work, is not only do they reduce cholesterol, they also reduce inflammation! Big time. Anyway, enough of this. Lovely recipe – I’m ready to load up on eggs!

    • says

      You make very good points, especially the inflammation reference. They are finding more and more that inflammation is causing all kinds of trouble for our health. I’m glad eggs are redeeming themselves. They’re such a versatile source of protein!

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