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
Prep time: 25
Cook time: 35 minutes
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
2 tablespoons chopped flat leaf parsley
Juice of 1 lemon
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)
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