Egg Nutrition Center Blog

“What’s for Dinner?” Wednesday: Phosphorus-Rich Egg & Pasta Skillet

In today’s post, we’re taking a closer look at the nutrient phosphorus, the second most prevalent mineral in the body (to calcium). Phosphorus is essential for healthy bones, teeth and cell membranes. It’s also important for nutrient metabolism, muscle growth and energy production. Adults need 700 mg of phosphorus per day, while kids 9 to 18 years old need 1,250 mg of phosphorus each day to support growing bones.

Eggs are a good source of phosphorus, with one large egg providing 10% of the Daily Value for phosphorus. Plentiful in the US food supply, other dietary sources of phosphorus include meat, poultry, fish and dairy products.

Maintaining the balance between calcium and phosphorus in the body is vital to health. Individuals with severe kidney disease can experience dangerously elevated phosphorus levels that require medications and/or dietary restriction. Conversely, those with diabetes, alcoholism or absorptive issues can have low phosphorus levels resulting in symptoms such as bone pain or a loss of appetite.

In addition to providing more than 50% of the daily phosphorus requirement for adults, this week’s recipe combines two ingredients that many Americans don’t think of eating together—eggs and pasta. However, this five-ingredient Creamy Pasta & Egg Skillet recipe is so quick and nutritious it might just make eggs and pasta a new go-to for weeknight meals!

CREAMY PASTA & EGG SKILLET:

 

 

 

 

 

Prep Time: 10 minutes

Cook Time: 10 to 20 minutes

Makes: 4 servings

Ingredients:

1 pkg. (7 oz.) small shell pasta, cooked, drained (To boost fiber content use whole grain pasta)

2 cups cottage cheese

1 tsp. dried marjoram leaves

2 cups frozen broccoli, cauliflower and carrot vegetable blend (9 oz.), defrosted

4 EGGS

Directions:

COAT large nonstick skillet with cooking spray. COMBINE pasta, cottage cheese and marjoram in skillet; toss to coat evenly. ADD vegetables; toss to mix. COOK over medium heat, stirring occasionally, until mixture is heated through and begins to sizzle, 5 to 10 minutes. PRESS 4 indentations

(about 2-inch diameter) into mixture with back of spoon. BREAK AND SLIP an egg into each indentation. COOK, covered, over medium heat until whites are completely set and yolks begin to thicken but are not hard, 5 to 7 minutes.

Nutrition Information (per serving):

Calories: 372, Total fat: 8g, Saturated fat: 3g, Polyunsaturated fat: 1g, Monounsaturated fat: 2g, Cholesterol: 197mg, Sodium: 469mg, Carbohydrates: 45g, Dietary fiber: 3g, Protein: 28g, Vitamin A: 1,490.7IU, Vitamin D: 41.0IU, Folate: 152.8mcg, Calcium: 159.2mg, Iron: 3.1mg, Choline: 151.5mg, Vitamin C: 15.8mg, Vitamin E: 0.8IU, Trans fat: 0g, Sugars: 7g, Potassium: 277.0mg, Magnesium: 39.6mg, Selenium: 40.7mcg, Phosphorus: 377.4mg

References:

http://www.nlm.nih.gov/medlineplus/ency/article/002424.htm

http://www.umm.edu/altmed/articles/phosphorus-000319.htm#ixzz271fNtCO4

Author: Anna Shlachter MS, RDN, LDN