SUSTAIN
Health Care by Food
Potato Tot Casserole
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1/9 | 220 | 12g | 3.2g | 610mg | 24g | 5g | 0g |
A classic comfort food gets a healthy remake in this Potato Tot Casserole. By opting for low-fat milk and reduced-fat chese, this recipe is lower in saturated fat than other Potato Tot Casserole recipes. Lower saturated fat intake is associated with reduce risk of heart disease. This recipe also focuses on baking the potato tots instead of frying, which is another way to reduce fat intake.
Ingredients
Non-stick spray
1 tablespoon butter
1 tablespoon olive oil OR vegetable oil
6 cloves garlic, minced OR 2 tablespoons garlic powder
1 yellow onion, diced
1 package (8 ounces) mushrooms, sliced
1 package (12 ounces) frozen mixed vegetable
1 teaspoon salt
½ teaspoon black pepper
⅔ cup low-fat milk
2 tablespoons all-purpose flour
1 cup reduced-fat cheese, shredded
16 ounces frozen potato tots
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce.
Preheat the oven to 400˚ F. Spray a 9x13 baking dish with non-stick spray and set aside.
Heat the butter and oil in a large frying pan over medium heat. Add the garlic and onion. Cook for 3-4 minutes, or until onions become see through.
Add sliced mushrooms and cook, stirring occasionally, for about 5-7 minutes, or until mushrooms have cooked down.
Add frozen mixed vegetables and cook for another 7-9 minutes, or until melted water from frozen vegetables has mostly evaporated. Season with salt and pepper.
Pour milk into the frying pan and add flour. Stir constantly until the mixture starts to thicken.
Remove from heat and transfer to the baking dish. Top with shredded cheese. Arrange frozen potato tots in an even layer on top of cheese and vegetables.
Place baking dish in the preheated oven and cook until the cheese starts to bubble and potato tots are slightly browned, about 50-60 minutes.