Healthy body, healthy spirit, healthy mothering. This is the journey I have set out on with my two amazing children.

Monday, August 05, 2013

Potato Zucchini Casserole Recipe

Once again I have been sucked in by some not-so-innocent Pinterest viewing.  I saw a gorgeous picture labeled Baked Zucchini Casserole and thought, ummm, yummy!  I mean, come on.  Zucchini (which my garden is producing in abundance), cheesy, creamy goodness?  Yes please.

Then I went to the original recipe on Food.com and saw that this creamy goodness was 81% calories by fat.  I don't think so.  I am not going to eat zucchini every day and hide all of the healthy in a fat sauce.  So I pinned the darn thing and set out to make my own healthified version.

I started by shredding 1 medium zucchini and salting it to drain some of the water.  While that was doing it's thing in the sink I noticed some potatoes sitting on my table just begging to be eaten.  Potato casserole = yum.  Zucchini = yum.  Potatoes + zucchini = double the yum and double the veg factor.  So I shredded some potatoes with my box grater and dumped them in with the zukes.

The creamy goodness is where the fat and calories come from so first thing I did was cut the original recipe ingredients in half.  I don't need 4 TBSP of butter if I am adding cheese.  I also don't need 1 1/2 C of cheese.  I used somewhere between 3/4 - 1 cup of cheese which I also shredded.  My arms and my box grater both got a good workout with this recipe.

I never use canned cream soup because of the insane sodium amounts instead I use a cream soup substitute (do a quick internet search for any number of recipes) and I replaced the 2 C sour cream with 1 C of non-fat greek yogurt and 1/2 C rice milk.



      Forgive the crappy phone pic, it was cloudy, dinner time and I was too lazy to take a proper camera photo.


This recipe was a hit.  It is creamy, cheesy and delicious!   My daughter loved it and finished out the pan.  Unfortunately my son didn't get to try it as he was suffering from a braces adjustment earlier that day.  This sucked for me as I am constantly trying to get the boy to eat some zucchini and he is constantly refusing on the grounds that at 13 he knows what he does and does not like.

All said and done I entered everything into the MyFitnessPal recipe calculator and I think this healthified version is a success.  The amount I made serves 6 as a side dish or if you ate it as an entree (like we did) then it serves 3.  :)

               Side Dish          Original          Entree 
Calories        261                 488.6               522
Total Fat       10g                 43.9g               21g
Sodium        364mg            1060.9mg         728mg
Protein          10g                 12.7g               20g


Recipe:
1 medium zucchini, shredded
1/2 tsp salt
3 small potatoes, peeled, shredded
1C non-fat greek yogurt
1/2 C rice milk
1/3C cream soup substitute
2TBSP butter, unsalted, melted
3/4-1C cheddar cheese, shredded
1/4C diced onion

Shred the zukes and sprinkle and toss with the salt in a colander.  Set aside to drain.  Shred potatoes and add to drained zukes.  In a bowl add all other ingredients and mix well.  Squeeze as much water out of the zuke/potato mixture as you can then stir into  bowl.  Bake at 350 in a casserole dish (I didn't prepare the baking dish with any oil but that's a preference too) for 45 minutes to 1 hour.  We are at a high altitude so it has to bake a little longer, use your instincts and what you know about your own oven.  :)  Enjoy!