Tater Tot Casserole


Chef Richard and Chef Vikki go head to head to see who can come up with a tastier and healthier version of the Smith family’s favorite Tater Tot Casserole!

 

SWEET POTATO AND CHICKEN CASSEROLE

Green Recipe

Serves 4

Prep time: 25

Cook time: 35 minutes

 

INGREDIENTS

5 6oz. boneless skinless chicken breasts, cubed into 1-inch pieces

½ tablespoon poultry seasoning

3 cups kale, chopped

½ small onion, sliced

2 cloves garlic, minced

1 pint grape tomatoes

1 15oz. can low sodium garbanzo beans, rinsed and drained

2 tablespoons olive oil, divided

1 cup low sodium chicken broth

½ teaspoon fresh thyme

½ teaspoon kosher salt

¼ teaspoon black pepper

 

Sweet potato crust:

2 medium sweet potatoes, peeled and grated

1 cup shredded low fat mozzarella

pinch of kosher salt

pinch of black pepper

 

For garnish:

2 tablespoons chopped flat leaf parsley

Juice of 1 lemon

 

INSTRUCTIONS

Preheat the oven to 375°F.

 

Prepare the ingredients for the filling-

Chop 5 chicken breasts into 1-inch pieces. Season the chicken pieces with ½ a tablespoon of poultry seasoning.

On a clean cutting board, cut the veggies for the filling. Rinse and chop 3 cups of kale. Thinly slice ½ an onion. Minced 2 cloves of garlic. Rinse 1 pint of grape tomatoes. Drain and rinse 1 can of low sodium garbanzo beans.

 

Sauté the chicken-

Add 1 tablespoon of olive oil to a large non-stick skillet on medium high heat. Add the seasoned chicken to the pan, and brown the chicken on all sides, about 3-4 minutes.

 

Sauté the vegetables with the chicken-

To the browned chicken, add the chopped onion, kale, and the garbanzo beans. Sauté the vegetables and chicken for 7 minutes. Add the minced garlic to the pan, and sauté for 2 more minutes until the garlic is fragrant.

Add 1 cup of low sodium chicken stock to the pan, and simmer for 3 more minutes. Season the filling with ½ a teaspoon of fresh thyme, ½ a teaspoon of salt, and ¼ teaspoon of black pepper.

 

Bake the filling-

Transfer the casserole filling to a 9” pie dish. Bake the filling for 7-8 minutes. While the filling is baking, start working on the sweet potato crust.

 

Make the sweet potato crust-

Peel the sweet potatoes and grate them.

Add another tablespoon of olive oil to the same non-stick pan that you cooked the chicken filling in. Add the grated sweet potato to the pan. Be careful not to burn them as they have a higher sugar content than regular potatoes. Stir frequently, and cook until the potatoes start to soften but are not fully cooked, about 3-4 minutes. Season the potatoes with a pinch of salt and pepper.

 

Assemble and bake the casserole-

Evenly distribute the partially cooked sweet potato over the top of the filling.

Bake the casserole for 20 minutes. After twenty minutes, sprinkle the top of the casserole with 1 cup shredded low fat mozzarella cheese and bake for another 8-10 minutes, or until bubbly and golden brown.

 

Garnish and serve-

Garnish the finished casserole by squeezing fresh lemon juice over the top, and sprinkling it with freshly chopped parsley. Slice and serve.

 

Nutritional information: (per serving) 

Per Serving (1/4 of recipe)

Calories:                      391.4

Protein:                        41.7 g

Carbohydrate:              25.8 g

Dietary Fiber:              7.07 g

Total Sugars:               4.662 g

Total Fat:                    13.8 g

Saturated Fat:              4.049 g

Cholesterol:                 100.9 mg

Calcium:                      242.6 mg

Iron:                            2.173 mg

Magnesium:                 87 mg

Potassium:                   1135 mg

Sodium:                       493.7 mg