A Healthy, Protein-Packed, Potato, and Apple-icious Casserole Blend of Sweet and Savory Flavors to Celebrate Fall
This Fall Casserole combines the perfect blend of sweet and savory flavors to celebrate fall with potatoes and apples, two of the season’s best harvests. With a touch of gruyere cheese and savory shallots, it's a delicious and cozy dish perfect for any autumn table.
Creative Cooking for the Health-Conscious Gourmet
Low Cholesterol | Low Fat | High Protein
Healthy Fall Casserole Recipe
This casserole combines two of the best harvest of fall: potatoes and apples. The apples add a sweet twist to a savory shallot and potato dish.
Editor’s Note: This recipe is appropriate for a low-fat, low-cholesterol, high-protein, and lacto-vegetarian dietary regimen.
Ingredients:
1 Tart apple, such as Granny Smith
¼ cup orange juice
2 small shallots, sliced
1 tbsp olive oil
3 medium Potatoes
½ cup skim milk
½ tsp salt
½ tsp pepper
½ tsp thyme
3 oz gruyere cheese
Garnishes such as fresh ground pepper, sesame seeds, flake salt, or mint
Directions:
Preheat over to 375 degrees
Thinly slice shallots and sauté in olive oil until just clear, set aside
Cut apple in thin horizontal slices; soak in orange juice to prevent browning
Shred Gruyere
Thinly slice potatoes
Combine milk, salt, pepper and thyme
Coat baking dish with cooking spray, drain add 1/3 of shallots, then a layer of apples, a layer of potatoes, 1-ounce shredded cheese
Repeat layers
Add milk and spice mixture
Cover and bake for 50-60 minutes until potatoes are soft
Remove lid and cook for 5-10 minutes to brown
Suggested garnishes: bacon bits, blue cheese, diced apples
Nutritional Information
Servings 4
Nutrition Facts Per serving
Calories 200, Total Fat 8g, Saturated Fat 4g, Cholesterol 28 mg, Total Carbohydrate 22g, Dietary fiber 3.2g, Protein 11g, Potassium 741mg, Sodium 460mg
Chef and Author: Mary B Grosvenor
Medically Reviewed by FibonacciMD editors.
Learn more about potatoes, read our Culinary Medicine article Potatoes: Unfairly Maligned?
Have you considered air frying? Read our The Future of Frying in it "One study found that air-fried potatoes contained an average of 70% less fat than deep-fried (source), while another found about 50% higher levels of slowly digestible starches, which help reduce rapid rises in blood sugar after eating (source).
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