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Monday, February 21, 2011

Ham and Hash Brown Casserole

Serves: 4 (1 1/4 cups per serving)

Preparation Time: 15 minutes
Baking Time: 55 minutes
Microwave Time: 16 minutes

Combine leftover ham with frozen hashbrowns to get an incredibly easy casserole to serve for brunch or dinner.

Ingredients:
Vegetable oil spray
12 ounces frozen nonfat hash brown potatoes
4 ounce low fat, lower sodium ham, thinly sliced and chopped (about 1 cup)
1 cup frozen chopped onion, thawed, or 3 medium onions, chopped
1/2 cup chopped green onions (green and white parts) (about 9 green onions) or frozen or fresh green bell peppers.
1/2 cup nonfat or light sour cream
1/2 cup fat-free evaporated milk or fat-free half and half
1 finely chopped jalapeno pepper or 1/8 tsp. to 1/4 tsp. cayenne (optional)
1/4 tsp. pepper
3 ounces shredded reduced-fat sharp cheddar cheese (about 3/4 cup)

Directions:
Preheat oven to 350 degrees. Spray a 9 inch square glass baking dish with vegetable oil spray. In a large bowl, stir together all ingredients except cheese. Pour into baking dish. Bake for 50 minutes, or until potatoes are tender. Stir in half the cheese; sprinkle with remaining cheese. Bake for 5 minutes fr until cheese has melted.

Microwave Method:
In a 9 inch microwave-safe baking dish, combine all ingredients except cheese. Cook, covered, on 100 percent power (high) for 15 minutes, or until potatoes are tender, stirring every 5 minutes. Sprinkle with cheese. Cook uncovered, on 100 percent power (high) for 1 minute, or until cheese has melted.

Nutrition Facts: (per serving)
Calories: 239
Protein: 17 g
Carbohydrates: 30 g
Cholesterol: 30 mg
Total Fat: 5 g
Saturated Fat: 3 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 1 g
Fiber: 3 g
Sodium: 471 mg

Source: American Heart Association - Meals in Minutes Cookbook pg. 223

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