Quick & Healthy Potato Casserole

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Prep Time: 10 minutes
Cook Time: 20 minutes
Difficulty: Moderate
Yields: 6 servings

The quickest way to a potato casserole, with variations for American and Irish styles.

Potatoes are naturally gluten-free. To ensure this dish is too, check the label and skip or substitute ingredients marked with a (*).

Ingredients:

  • 1 1/4 lbs. yellow potatoes, very thinly sliced
  • 1 cup quartered and thinly sliced onion
  • 1 cup shredded reduced-fat sharp Cheddar cheese*
  • 1/2 tsp Italian herb seasoning*
  • 1/2 cup stock or reduced-sodium broth*
  • 1 1/2 tsp Dijon mustard
  • 1/2 tsp garlic salt

Directions:

1) Spray an 8-inch microwave-safe baking dish with nonstick cooking spray. Place 1/3 of the potatoes and 1/2 of the onions on the bottom of the dish and sprinkle with 1/3 the cheese and 1/2 the herbs. Repeat layers, then top with the last 1/3 of the potatoes, layering potatoes so that there is a solid layer of potatoes with no gaps; sprinkle with remaining cheese.

2) Stir together stock, Dijon and garlic salt and pour over the potatoes. Cover with plastic wrap and microwave on HIGH for 20 minutes. Use oven mitts to remove dish from microwave; carefully remove cover from dish due to steam build-up and serve.

 

Variations

Tex-Mex Potato Casserole

Omit Dijon and garlic salt. Layer potatoes with 1 (4-oz.) can diced green chiles and 1/2 cup canned black beans. Use reduced-fat Cheddar or a Mexican cheese blend. Add 1 tsp chili powder, 1 tsp dried cilantro and 1/2 tsp ground cumin to broth. Cook as directed above. Delicious served with avocado wedges.

 

Irish Corned Beef and Cheese Potato Casserole

Layer potatoes with 1 cup shredded cabbage, 3/4 cup small cubes corned beef or pastrami and 3/4 cup shredded Dubliner or Irish Cheddar cheese, in place of the reduced-fat Cheddar. Omit Italian seasoning and instead stir 1/4 tsp dried dill into broth and Dijon mixture. Cook as directed above.

 

Potato and Egg Casserole

Omit stock and Dijon. Reduce potatoes to 3/4 lb. and place in prepared dish with onions. Cover and microwave on high for 7 minutes. Whisk together 8 eggs, 1/2 cup nonfat plain yogurt and garlic salt. Stir in cheese and 1/4 cup each: real bacon bits or pieces, diced bell pepper and sliced green onions. Pour over potatoes; cover and microwave on high for 7 minutes more or until eggs are set in the center. Makes 6 to 8 servings.

Nutrition:

Calories: 150

Fat: 4.5

Cholesterol: 15

Sodium: 20

Vitamin C: 35%

Carbohydrates: 21 g

Fiber: 5 g

Protein: 8 g

Potassium: 630

 

Tex-Mex Potato Casserole nutritional analysis per serving with skins

Calories: 170

Fat: 4.5g

Saturated Fat: 2g

Trans Fat: 0g

Cholesterol: 15mg

Sodium: 300mg

Potassium: 125mg

Carbohydrates: 25g

Fiber: 3g

Sugar: 2g

Protein: 9g

Vitamin A: 6%

Vitamin C: 40%

Calcium: 20%

Iron: 6%

 

Irish Corned Beef and Cheese Potato Casserole nutritional analysis per serving with skin

Calories: 240

Fat: 11g

Saturated Fat: 6g

Trans Fat: 0g

Cholesterol: 45mg

Sodium: 540mg

Potassium: 110mg Carbohydrates: 22g

Fiber: 2g

Sugar: 2g

Protein: 14g

Vitamin A: 8%

Vitamin C: 45%

Calcium: 40%

Iron:  6%

 

Potato and Egg Casserole nutritional analysis per serving with skins

Calories: 230

Fat: 11g

Saturated Fat: 4.5g

Trans Fat: 0g

Cholesterol: 305mg

Sodium: 480mg

Potassium: 79mg

Carbohydrates: 17g

Fiber: 1g

Sugar: 3g

Protein: 17g

Vitamin A: 15%

Vitamin C: 35%

Calcium: 35%

Iron: 10%

 

Adapted from Potato Goodness Unearthed

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