Over the years, potatoes have gained a negative image among the health conscious, and I think it’s high time for an eye-opening moment courtesy of Potatoes USA. Some people make them sound like calorie monsters when actually, one medium-sized US potato contains only 110 calories. Add to that, these tubers are fat-free, sodium-free, and cholesterol-free too.
US potatoes are actually really good for you. They are an excellent source of vitamin C and vitamin B6, plus they contain a lot of phytonutrients that act as antioxidants for the body. Carotenoids, flavonoids, as well as patatin found in US potatoes combat free radicals in the body.
You can read about the other health benefits of US potatoes on this infographic:
There’s even more good news for those who lead an active lifestyle like myself: US potatoes can help us avoid the ever dreaded cramps because it is naturally rich in potassium. Lots of runners and athletes tend to consume bananas after training, but I bet you didn’t know that US potatoes have more potassium than bananas.
Speaking of active lifestyles, if you’re one of those people who work out in the early mornings and feel famished afterwards, (again, like myself!) then I’ve got the perfect recipe for you!
Whether you hit the gym or just need something to pick you up in the mornings, I think you will find this Potatoes and Eggs Breakfast Casserole worth a try. The combo of US potatoes and eggs in this dish gives you a carbohydrate and protein boost!
Eating this breakfast casserole after working out helps me feel fuller and more energetic to face my day, but considering the benefits of US potatoes, it’s also helping my body recover by replenishing my potassium and electrolytes.
For this recipe, I used frozen US potatoes, which you can find in the freezer section of supermarkets. I personally enjoy wedge cut fries, but you can of course use other varieties or brands of frozen US potatoes.
These frozen US potato products undergo stringent standards and are grown in ideal environments, thus the quality appearance. They are also handled using state-of-the-art technology that instantly quick-freezes the potatoes to lock in all the natural flavor and nutrients. Like beef, US frozen potatoes also have to be graded by the USDA. What more can you ask for?
For the Potatoes and Eggs Breakfast Casserole recipe, you’ll need a couple of other basic ingredients like onion, garlic, a bell pepper, milk, and cheese. Let’s not forget salt and pepper, plus any other seasoning you might enjoy with your scrambled eggs. Oh, and if you’re up for some meat, you can include some longganisa or sausage.
The detailed instructions are in the recipe box below, but basically you cook your add-on’s first before whisking them into the eggs. Together with the milk and cheese, salt and pepper, this casserole comes together easy peasy.
I decided to cut up my US potato wedges into smaller chunks just to make sure they cook through, but if you plan to thaw your potatoes then you probably won’t have a problem baking them. (Yes, baked. We’re not frying these potatoes to up the health factor!)
Since I used seasoned wedges, I skipped adding any additional flavorings, but some cayenne or paprika will probably work well if you use plain frozen US potatoes instead. In fact, dried basil will probably work too. In any case, before you bake, just make sure everything is evenly distributed inside your baking dish.
Baking it covered with aluminum foil for a time will keep the tops from browning too much, but if you prefer that brown then by all means skip the foil. I removed mine after 10 minutes of baking. If after the baking period stated in the recipe you find your eggs still unset on top (which is highly unlikely) then you can turn on the broiler to help it cook through.
Et voila! This scrumptious and entirely satisfying Potatoes and Eggs Breakfast Casserole is now ready to devour! You don’t need to eat this with toast, but it’s good either way, though I must say tomato ketchup or hot sauce is delightful with this.
Makes one 13x9-inch casserole
- 600 grams frozen potato wedges, sliced into smaller pieces as necessary
- 250 grams longganisa or sausage, thawed in the fridge overnight
- 1 onion, diced
- 1 large red pepper, diced
- 3 cloves garlic, minced
- 8 eggs
- 3/4 cup milk
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 1/2 cups shredded mild cheese (mozzarella or Emmental is good)
- A pinch of cayenne or paprika, for added flavor if desired
- Shredded basil or sliced green onions, for topping if desired
- 1. Preheat oven to 350°F (180°C). Grease a 13x9-inch baking dish with a bit of oil or butter.
- 2. In a nonstick skillet, cook longganisa over medium-high heat, until browned. Make sure to break it up into bite-sized pieces as you cook. Remove from skillet and set aside for a moment.
- 3. In the same skillet using the grease from the longganisa, cook the onion and bell pepper just until it begins to turn tender. Add in the garlic and cook a few minutes more until aromatic.
- 4. In a large bowl, whisk together the eggs, milk, salt, and pepper. Add in 1 cup of the shredded cheese and the cooked vegetables. Mix to combine.
- 5. Lay down your potatoes in an even layer in your prepared baking dish. (I sliced mine into smaller chunks so that the potatoes will cook through faster.) Pour the egg mixture on top and sprinkle the longganisa pieces on top. You can give it a little mix at this point just to make sure all the add-on's are evenly distributed throughout the casserole.
- 6. Top with the remaining 1/2 cup of cheese. Cover the baking dish with foil to prevent the top from browning too much, and then bake for 15 minutes until the eggs begin to set on the sides. Remove foil and bake for another 15 minutes until eggs are cooked through and the top is lightly golden. (You can poke with a fork to make sure.)
- 7. Let sit for about 10 minutes to set completely, and then top with optional garnish. Serve warm with ketchup and toast, if desired. Enjoy!
- *I used Lamb Weston Seasoned Wedges, thawed in the fridge overnight, but you can probably bake the potatoes directly from the freezer. You might have to adjust the baking time to 5 minutes longer just to make sure the potatoes cook through.
Learn more about Potatoes USA and the health benefits of US Potatoes on their Facebook page! This post was brought to you by Potatoes USA, but all opinions stated above are my own.