We all know that calcium is an important women’s health issue.  And, while you can take supplements to get calcium, the body can only absorb about 500 mg of calcium at once, which is why you need to take calcium-rich food  or supplements throughout the day.  Here’s a recipe that will give you 45% of your daily calcium needs.

Potato Spinach Casserole

1/2 Cup Finely Chopped onion – divided
1/2 Teaspoon Each Salt & Black Pepper
1 Can (12 oz.) Evaporated Milk – Nonfat
3/4 Cup Egg Whites
1/2 Cup Chopped, Fresh Tomatoes
12 Oz. Frozen Hash Browns – country style -thawed
1/2 Cup Finely Chopped Green Pepper – divided
1/2 Cup Reduced-Fat Sharp Cheddar Cheese – shredded
1/2 Cup Reduced-Fat Monterey Jack Cheese – shredded
1 Packed Cup Washed and Chopped Fresh Spinach

Instructions

1. Preheat oven to 425 degrees.
2. In a large bowl, combine hash browns, green pepper, 1/4 cup onion, salt, and 1/4 teaspoon pepper.
3. Spray an 8×8″ baking dish with nonstick cooking spray.  Press potato mixture into bottom.
4. Bake until lightly browned around edges (20-25 minutes).
5. In a large bowl, stir together evaporated milk, egg whites, 1/4 teaspoon pepper, cheeses, spinach, remaining 1/4 cup onion, and tomatoes.
6. Reduce oven temperature to 350 degrees.
7. Pour mixture over potato crust.  Bake uncovered until center is set (40-45 minutes).
8. Cover and let stand for 10 minutes.  Cut into 6 pieces.  Serve hot.
9. Cover and refrigerate leftovers within 2 hours.

Yield: 6 servings.  Per serving: 180 calories, 4g fat, 15mg cholesterol, 480mg sodium, 21g carbohydrates, 15g protein, 45% Daily Calcium Requirement.

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This entry was posted on Thursday, November 12th, 2009 at 11:58 am and is filed under Health Care, Health and Beauty, Healthy Recipes, Womens Health Information. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.