Ham and Potato Casserole

by Eat Better America

Many people like the ham and potato casserole because it is the typical American comfort food. The meal continues to retain the taste and texture that is so familiar.

With a few changes, this casserole becomes so much healthier. For example, we substituted with fat-free skim milk and reduced-fat sharp Cheddar cheese to increase the calcium by 40% and lower fat by 70%.


Healthy Substitutes:

Peeled potatoes > unpeeled potatoes

1/4 cup butter > 1 teaspoon olive or canola oil

1/4 cup chopped green bell pepper > 1 cup chopped green bell pepper

1 cup milk > 1 1/4 cups fat-free (skim) milk

1/2 cup mayonnaise > 1/4 cup reduced-fat or fat-free mayonnaise

1 cup shredded Cheddar cheese > 1 cup shredded reduced-fat sharp Cheddar cheese


Prep time: 35 min

Start to finish: 1 hr 5 min

Makes: 6 servings (about 1 cup each)


Ingredients:

4 cups cubed (1/2 inch) unpeeled red potatoes (4 medium)

1 teaspoon olive or canola oil

1 cup chopped green bell pepper (1 medium)

1/4 cup chopped onion

1 1/4 cups fat-free (skim) milk

2 tablespoons all-purpose flour

1/4 cup very low fat or fat-free mayonnaise

1/8 teaspoon black pepper

1 cup shredded reduced-fat sharp Cheddar cheese (4 oz)

2 cups cubed cooked ham


Preparation:

1. Place potatoes in 2-quart saucepan; add enough water just to cover potatoes. Heat to boiling. Reduce heat to medium-low; cook uncovered 8 to 10 minutes or until tender. Drain.

2. Heat oven to 350°F. In 10-inch nonstick skillet, heat oil over medium-high heat. Add bell pepper and onion; cook 3 to 4 minutes, stirring occasionally, until vegetables are tender.

3. Meanwhile, in small bowl, mix milk and flour with wire whisk until well blended. Stir into vegetables in skillet. Heat to boiling. Reduce heat; cook uncovered 2 to 3 minutes, stirring constantly, until thickened. Stir in mayonnaise, pepper and cheese; stir until cheese is melted.


4. Place ham and potatoes in ungreased 2-quart casserole. Pour milk mixture over ham mixture; stir to mix. Bake uncovered 25 to 30 minutes or until bubbly and light golden brown on top.


Nutritional Information:

1 serving (1 cup): Calories 260 (Calories from Fat 90); Total Fat 10g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 35mg; Sodium 950mg; Total Carbohydrate 25g (Dietary Fiber 3g, Sugars 5g); Protein 18g % Daily Value Vitamin A 6%; Vitamin C 25%; Calcium 25%; Iron 15% Exchanges 1 1/2 Starch, 2 Lean Meat, 1/2 Fat Carbohydrate Choices 1 1/2.


*Hope you enjoyed this ham and potato casserole, now I'd like to tell you about my favorite diet program that uses a lot of the healthy lower GI foods: Isabel de los Rios' 'The Diet Solution Program'.

The Diet Solution Program favours a long term health orientated approach to fat loss, but not offering anyone a quick fix to their weight troubles. It has loads of valuable data and research to support its approach. I personally investigated the program thoroughly and my mum has been using it for a while now. I have to say she got some great results.

The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*

Original Ham and Potato Casserole Recipe