Recipe: Natchez Eggs

kk

This particular batch contained Bacon Bits

Natchez Eggs is an old family recipe.  It’s sort of an egg casserole, good for breakfast.  We tend to dust off this recipe when we have house guests—it feeds many people at once, quickly and easily.

It’s not in The Advanced Mediterranean Diet (2nd Edition) or KMD: Ketogenic Mediterranean Diet, although it’s compatible with both of those.

Note my use of both U.S. customary and metric measurements, which I also use in the books. I have no idea how much it costs to ship a book from the U.S. to New Zealand, but the e-book versions (AMD or KMD) have no shipping charges.

The low carbohydrate content of this dish is a bonus if you have diabetes, prediabetes, or metabolic syndrome.

kk

Note the light brown crust which tells you it’s probably finished cooking

Ingredients

Cheese, shredded (four-cheese mexican blend), 8 0z (224 g)
Sour cream, 16 oz (448 g)
Green chiles, diced, canned, 8 oz net weight (224g)
Eggs, large, 10 (50 g each)

Preparation

Pre-heat oven to 350°F (175°C).  Mix eggs thoroughly in a blender for 3–4 minutes on medium speed, then pour into bowl.  Coat a baking dish (9 x13 inches, or 22 x 34 cm) with butter, vegetable oil, PAM or no-stick baking spray.  Whisk eggs and sour cream together in bowl.  Drain excess water from the chile cans, then spread chiles evenly on the bottom of a dish, then layer the cheese evenly on top.  Next, ladle or pour the eggs/sour cream on top.  Bake for about 30 minutes, until the eggs are firm, not runny, and you see patches of thin light brown crust.

Number of Servings

12 servings of 4 oz or 110 g each.  Leftovers hold up well in refrigerator for eating over the next few days.

Nutrient Analysis

A serving has 3 grams of digestible carbohydrate, 200 calories, 140 calories from fat, 8 grams of saturated fat, 10 grams of protein, 210 mg cholesterol, 4 grams of carboydrate, 1 gram of fiber (so only 3 grams of digestible carb).

Advanced Mediterranean Diet boxes: 1 fat and 1/2 protein

Options

After you add the cheese layer, sprinkle layer of  Hormel Real Crumbled Bacon (4 oz or 112 g) before finishing up with the  egg mixture.  This adds 33 calories and zero carbs per serving.  Or just serve with bacon on the side (my preference).  An alternative to the Hormel product is to cook and crumble your own bacon (12 oz or 340 g uncooked weight).  Using too much bacon will overwhelm the other flavors.  Experiment with different cheeses.

You can also tweak it if you wish with additional ingredients such as diced bell peppers or chopped green onions (chives). I wouldn’t add more than one ingredient per batch. I wonder if small chunks of broccoli would work.

Steve Parker, M.D.

Comments are closed.