HEALTHY GREEN CHILI & POTATO GRATIN
Unless you are a carb-hater, potatoes are pretty healthy...low in calories, some fiber. This recipe mimics a very rich and creamy Potato Gratin but uses low fat ingredients and my FAVORITE ingredient of all time - Green Chilis - one of the many bags that I roasted and froze during the last NM Chili season.
Provided by Melanie B.
Categories Potato
Time 1h45m
Yield 6 serving(s)
Number Of Ingredients 13
Steps:
- In a large bowl toss together the potatoes, onions, green chilis, garlic, salt, pepper, thyme, flour, and cumin. Add pieces of the cream cheese, and stir until well incorporated.
- Fill a casserole dish (coated with non-stick spray) or several small ones with the potato mixture. Pour the milk over the mixture to evenly cover the potatoes.
- Mix together the panko crumbs and cheese.
- Top the potato gratin(s) with a sprinkle of the panko/cheese mixture. Cover with foil.
- Bake in a 375 degree oven for 1 hour. Uncover and bake for another 30 minutes, until gratin is bubbling and top is golden brown.
- I made these last week in small tins and made great left-overs to take camping. I replaced the green chilis for broccoli however in my son's portion.
Nutrition Facts : Calories 178.4, Fat 2.1, SaturatedFat 1.1, Cholesterol 6.4, Sodium 1017.4, Carbohydrate 30.8, Fiber 2.5, Sugar 3.5, Protein 9.9
HEALTHIER CREAMY AU GRATIN POTATOES
These potatoes are so creamy, even with reduced-fat cheese and milk. This is a great side dish to a low-fat meat entree. Just add a green salad to complete the meal!
Provided by MakeItHealthy
Categories Side Dish Potato Side Dish Recipes Potatoes Au Gratin Recipes
Time 2h
Yield 4
Number Of Ingredients 8
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Lightly butter a 1-quart baking dish.
- Layer half the potatoes into the bottom of prepared baking dish. Top with onion slices and add remaining potatoes. Season with salt and pepper.
- Melt butter over medium heat in a saucepan. Mix in flour and salt, stirring constantly with a whisk, for one minute. Stir in milk. Cook until mixture has thickened. Add Cheddar cheese and continue stirring until melted, 30 to 60 seconds. Pour cheese sauce over potatoes and cover dish with aluminum foil.
- Bake in the preheated oven until cheese sauce is bubbling and potatoes are tender, about 1 1/2 hours.
Nutrition Facts : Calories 463.9 calories, Carbohydrate 53.5 g, Cholesterol 62.2 mg, Fat 20.1 g, Fiber 5.4 g, Protein 21.2 g, SaturatedFat 12.1 g, Sodium 840.5 mg, Sugar 8.9 g
POTATO-GREEN CHILE GRATIN
Provided by Deborah Madison
Categories Milk/Cream Potato Side Bake Casserole/Gratin Hot Pepper Winter Gourmet Vegetarian Pescatarian Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 6 servings
Number Of Ingredients 6
Steps:
- Preheat oven to 375°F.
- Lay chiles on their sides on rack of a gas burner and turn flame on high. (Or put chiles on rack of broiler pan about 2 inches from heat.) Roast chiles, turning with tongs, until skins are blackened, 5 to 8 minutes. Transfer chiles to a bowl and let stand, covered, 15 minutes.
- Rub skins off chiles with paper towels and discard stems and seeds (if desired, devein to further reduce heat).
- Bring cream with garlic just to a simmer and remove from heat. Peel potatoes and cut crosswise into 3/4-inch-thick slices using mandoline.
- Arrange one fourth of potatoes evenly in bottom of a well-buttered 2-quart shallow baking dish, overlapping them slightly, and sprinkle with salt to taste and one fourth of chiles. Make 3 more layers in same manner. Remove garlic from cream and pour cream over potatoes. Cover dish with foil and bake in lower third of oven 45 minutes. Remove foil and bake until gratin is golden brown on top and bubbling, about 30 minutes more. Cool slightly before serving.
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- Leafy green vegetables. Leafy green vegetables like spinach, kale, and collard greens are well known for their wealth of vitamins, minerals, and antioxidants.
- Whole grains. Whole grains include all three nutrient-rich parts of the grain: germ. endosperm. bran. Common types of whole grains include: whole wheat. brown rice.
- Berries. Strawberries, blueberries, blackberries, and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease (9).
- Avocados. Avocados are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease (13).
- Fatty fish and fish oil. Fatty fish like salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits.
- Walnuts. Walnuts are a great source of fiber and micronutrients like magnesium, copper, and manganese (21). Research shows that incorporating a few servings of walnuts in your diet can help protect against heart disease.
- Beans. Beans contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut. Resistant starch has the potential to exert a healthy impact on the gut and certain members of its resident microbiota (26).
- Dark chocolate. Dark chocolate is rich in antioxidants like flavonoids, which can help boost heart health. Interestingly, several studies have associated eating chocolate with a lower risk of heart disease.
- Tomatoes. Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties (31). Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease.
- Almonds. Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health. They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease (37).
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- Whole eggs. Once feared for being high in cholesterol, whole eggs have been making a comeback. These fears were rooted in misconceptions that overlooked how your body regulates cholesterol levels.
- Leafy greens. Leafy greens include kale, spinach, collard greens, Swiss chard, and a few others. They have several properties that make them perfect for reaching or maintaining a healthy weight.
- Salmon. Fatty fish like salmon are incredibly nutritious and very satisfying. Salmon is loaded with high quality protein, healthy fats, and various important nutrients.
- Cruciferous vegetables. Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts. Like other vegetables, they’re high in fiber and tend to be incredibly filling.
- Chicken breast and some lean meats. Meat remains a controversial food group for many people. Beyond issues of sustainability and ethics, we’re still not sure whether and how red meat raises the risk of heart disease or diabetes.
- Potatoes and other root vegetables. White potatoes seem to have fallen out of favor — possibly, at least in part, due to the rise of lower carb diets.
- Tuna. Tuna is another satiating high protein food. It’s a lean fish, meaning it has protein, which helps keep you full, as well as healthy fats. Among these healthy fats is docosahexaenoic acid (DHA), a form of omega-3 fatty acid, which may benefit your heart (22, 38, 39).
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- Soups. Soup can be a delicious way to increase your intake of vegetables and whole grains you may not get enough of otherwise. However, soup varieties that are cream-based or that include processed meats aren’t going to provide the same nutritional boost.
- Cottage cheese. Dairy products tend to be high in protein. One of the most protein-rich dairy products is cottage cheese, which is mostly protein. Eating cottage cheese is a great way to boost your protein intake, which is important for building and maintaining muscle.
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