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Tuesday, December 28, 2010

400 Calorie Dinner - Ham and Potato Casserole

Today's 400 calorie dinner:
  • 1 slice Ham and Potato Casserole (recipe below, 1/12th of the recipe)
  • 1 cup steamed Broccoli Florets
  • 10 Ranier Cherries
This dinner contains
  • 394 calories
  • 12.3 grams fat
  • 8.5 grams fiber
When most people find out I am a registered dietitian, they automatically assume that I am going to tell them they have to get rid of all their favorite foods and start eating rabbit food.  While there are some dietitians like that out there, that is not how I operate.  I love food!  My job is to help you find ways that you can still eat your favorite foods in moderation and still achieve optimal health.  I enjoy taking a relatively unhealthy recipe and find ways to make it healthier.  

This 400 calorie dinner was invented as a way of using up leftover ham from Christmas.  Since it contains eggs, it is equally good as a 400 calorie breakfast as well.  This recipe includes one of my favorite healthy food finds: Cabot 75% reduced fat cheddar.  Unlike fat-free cheese, it melts wonderfully.  Using it allows you to still enjoy melty-cheesy goodness without all that extra fat.  Plus it tastes great!

Ham and Potato Casserole
  • 2 tbs coconut oil.
  • 3 lbs organic potatoes, washed and shredded
  • 3/4 lb lean ham, diced
  • 8 oz Cabot 75% Reduced Fat Sharp Cheddar, shredded
  • 8 pastured eggs
  • 1 cup non-fat sour cream
  • 1 small onion, diced
  • salt and pepper to taste
Preheat oven to 400 degrees. Put the coconut oil into a large roasting pan and stick in the oven to melt.  (You can also use butter or olive oil.  I just prefer to use coconut oil because of its stability when heated.) Remove the pan from the oven after the coconut oil has just melted.  (It only takes a few minutes.) Tilt pan to coat.  Toss shredded potatoes in the oil and spread evenly in the pan.  Bake for 30 minutes.  Meanwhile, prepare the other ingredients.

When shredded potatoes have baked for 30 minutes, remove from the oven and top evenly with the diced ham, and then the shredded cheddar.  In a large bowl, beat the eggs and sour cream until smooth.  Pour over the casserole.  Top with the diced onions.  Sprinkle with fresh ground pepper, if desired.  Bake for an additional 20 minutes or until a temperature probe registers 165 degrees.  (If you used a 9x13 inch pan, it may take a little longer.)

Divide into 12 portions.  Use 1 portion for each 400 calorie dinner served.

I have included this post as part of the Tasty Tuesday Blog Hop.

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Jennifer Voss is a registered dietitian, licensed within the state of Ohio. On this blog, she discusses general nutrition information. This blog should not be used as a substitute for medical advice. Any specific medical or nutrition-related health concerns should be directed to a registered dietitian or medical doctor who is familiar with your medical history.