Egg, Mushroom & Pine Nut Casserole

This recipe is packed with protein and nutrients, but it so delicious you will forget that it’s perfect for low carb diets and weight loss programs. It smells so delicious while you’re cooking it, everyone’s mouth will be watering—but the more important thing to remember is all the nutritional value this dish provides.

We’re always touting the benefits of eggs, since they are both a lean and complete protein—meaning they help you build that lean muscle mass that is necessary for burning calories, and boasts all nine of the essential amino acids our bodies need to function properly. However, the interesting ingredient in this recipe is pine nuts, which pack a surprising nutritional punch and are perfect for those on diets and weight loss programs. Much research shows that eating pine nuts can suppress your appetite, as they contain fatty acids that help release high amounts of cholecystokinin (CCK), a hormone that staves off hunger pangs. Pine nuts also contain nutrients that boost energy, including protein, iron and monounsaturated fat, and a wealth of beneficial antioxidants including lutein and vitamins A, B, C, D, and E.

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5 large eggs
½ cup pine nuts, toasted
1 medium tomato, diced
1/8 cup extra virgin olive oil
½ cup scallions, diced
1 cup mushrooms, sliced
1 cup fresh ricotta cheese
2 tsp rosemary
1 tsp thyme
2 cups spinach
Himalayan sea salt and fresh ground pepper to start

Preheat your oven to 375. Saute the scallions for about 4 to 5 minutes over medium heat in extra virgin olive oil. Add the mushrooms, rosemary and thyme and cook for about 8 minutes. Stir in the spinach and cook for 4 to 5 more minutes, until the spinach leaves wilt. Stir in the pine nuts, remove from heat and set aside.

Whisk together the eggs, tomatoes, ricotta and pour over the kale, mushrooms and scallion mixture. Season with Himalyan sea salt and freshly ground pepper and bake for between 13 and 15 minutes, until the mixture is set.

Makes 4 servings.


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