Side Dishes
Scalloped Potatoes
Makes 4 servings
1 pound 14 ounces red potatoes, cut into
1/8" slices
1/2 cup evaporated skimmed milk
1/4 cup nonfat sour cream
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Pinch nutmeg
1 tablespoon plain dried bread crumbs
1 tablespoon stick margarine, cut into small
pieces
Adjust oven racks to divide oven into
thirds; preheat oven to 425o F. Spray an 8"
square baking pan with nonstick cooking
spray.
In medium saucepan, cover potatoes with
water. Bring water to a boil; cook 5
minutes, just until potatoes are tender.
Drain; transfer to prepared baking pan.
In small bowl, combine milk, sour cream,
salt, pepper and nutmeg. Pour over
potatoes; stir to combine.
Sprinkle potato mixture evenly with bread
crumbs, then dot evenly with margarine;
bake in upper third of oven 10-15 minutes,
until topping is browned.
EACH SERVING (1 1/4 CUPS) PROVIDES:
1/4 Milk, 3/4 Fat, 1 1/2 Breads, 20 Optional
Calories
PER SERVING: 241 Calories, 4 g Total Fat, 1 g
Saturated Fat, 1 mg Cholesterol, 385 mg
Sodium, 44 g Total Carbohydrate, 4 g Dietary
Fiber, 8 g Protein, 119 mg Calcium
Baked Beans
Makes 4 servings
1/2 cup finely chopped onion
2 tablespoons ketchup
1 tablespoon cider vinegar
2 1/2 teaspoons dark brown sugar
2 1/2 teaspoons maple syrup
2 1/2 teaspoons molasses
3/4 teaspoon powdered mustard
1/4 teaspoon ground ginger
1/4 teaspoon freshly ground black pepper
Pinch ground cloves
1 pound rinsed drained cooked navy or great
northern beans
Salt to taste
Preheat oven to 275oF. In 2 1/2-quart
flame-proof casserole, combine all
ingredients except beans and salt. Add 1
cup water; stir to combine. Bring to a boil
over medium-high heat. Reduce heat to
medium-low; simmer, stirring occasionally,
until mixture has thickened, about 20
minutes.
Stir in beans and salt; cover and bake 1
hour, stirring occasionally. Add a
tablespoon or two of water, if needed, to
keep beans from drying out. If there is
too much liquid after 1 hour, uncover and
continue to bake, stirring occasionally,
until excess liquid is absorbed by beans
EACH SERVING (1/2 cup) PROVIDES: 1/4
Vegetable, 2 Proteins, 35 Optional Calories
PER SERVING: 213 Calories, 10 g Protein, 1 g
Fat, 42 g Carbohydrate, 95 mg Sodium, 0 mg
Cholesterol, 4 g Dietary Fiber
Garlic Mashed Potatoes
Makes 4 servings
8 garlic cloves
1 pound 4 ounces all-purpose potatoes, pared
and thinly sliced
1 bay leaf
1/2 teaspoon salt
3 tablespoons skim buttermilk
Preheat oven to 375oF. Wrap garlic in foil
and bake 30 minutes or until soft. When
cool enough to handle, squeeze garlic from
skin; set aside.
In large pot, combine potatoes, 1 3/4 cups
water, bay leaf and 1/4 teaspoon of the
salt. Bring to a boil; reduce heat to simmer
and cook 10 minutes, until potatoes are
tender. Drain, reserving cooking liquid.
Discard bay leaf.
With potato masher or beater, mash
potatoes with garlic, buttermilk and
remaining 1/4 teaspoon salt. Thin with
reserve cooking liquid as needed.
EACH SERVING PROVIDES: 1 Bread, 4
Optional Calories
PER SERVING: 99 Calories, 3 g Protein, 0 g
Fat, 22 g Carbohydrate, 293 mg Sodium, 0 mg
Cholesterol, 2 g Dietary Fiber
Potato Pancakes
Makes 4 servings
15 ounces pared Idaho potatoes
2 egg whites
3 tablespoons all-purpose flour
2 tablespoons minced scallion
3/4 teaspoon salt
1 tablespoon + 1 teaspoon corn or vegetable
oil
Shred potatoes; soak in cold water for 30
minutes. Drain and blot dry.
Preheat oven to 375oF.
In medium bowl, combine potatoes, egg
whites, flour, scallion and salt; mix well.
Form into 12 pancakes.
In large nonstick skillet, heat one-third of
the oil over medium heat. Cook 4 pancakes
at a time, just until golden on each side,
about 2 minutes; transfer to baking sheet.
Continue with remaining oil and pancakes.
Bake 5-7 minutes, until crisp and cooked
through. Makes 12 pancakes.
EACH SERVING (3 pancakes) PROVIDES: 1
Fat, 1 Bread, 10 Optional Calories
PER SERVING: 138 Calories, 4 g Protein, 5 g
Fat, 20 g Carbohydrate, 445 mg Sodium, 0 mg
Cholesterol, 2 g Dietary Fiber
Back