Recipe: Potato & Carrot Casserole

February 23, 2009 at 3:05 pm 1 comment

This casserole is great because it is very low in fat, is packed with vegetables and contains healthy protein. It’s also easy to make and tastes great – even the kids will eat it. Enjoy with a side of steamed broccoli.

Yield: 6 servings

Here’s what you need…

  • 1 onion, chopped
  • 2 tablespoons water
  • 1 clove garlic, pressed
  • 3/4 cup fat free chicken broth
  • 1 cup grated carrots
  • 3 cups grated red potato, cleaned but don’t peel
  • 3/4 cup egg white (or egg beater)
  • 1/4 cup whole wheat flour
  • 1/4 cup wheat germ
  • 1 teaspoon baking powder
  • 1/2 teaspoon pepper
  • 1 1/2 teaspoon salt
  1. Preheat oven to 300 degrees. Grease a medium sized baking pan and set aside.
  2. In a medium sized frying pan, saute the onion in the water until well done. Add the garlic. Add the chicken broth, carrots, and potatoes and cook for 3 minutes.
  3. Remove from heat and stir in egg whites.
  4. In a small bowl, combine flour, wheat germ, baking powder, salt and pepper. Add to the vegetables. Pour into the prepared pan and bake for 60 minutes.
  5. Serve with a side of steamed broccoli.

Nutritional Analysis: One serving equals: 143 calories, .5g fat, 28g carbohydrate, 4g fiber, and 8g protein.

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Entry filed under: Kids Recipes. Tags: .

Exercise for the Youngest Set Healthy Lunch Boxes for Kids and Adults

1 Comment Add your own

  • 1. Mike  |  March 1, 2009 at 11:25 am

    Just passing by.Btw, your website have great content!

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    Reply

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