Are you craving comfort food but trying to make healthier choices? Then you're in the right place! We're taking a beloved classic, tater tot casserole, and giving it a delicious, nutritious makeover. This Recipe Rehab version is packed with flavor and keeps things lighter without sacrificing that irresistible creamy, cheesy goodness you crave. Get ready for a healthier, happier happy hour or a weeknight dinner that's both satisfying and surprisingly good for you.
Ingredients:
This recipe makes enough to serve 4-6 people.
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For the Veggie Base:
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 lb ground turkey or chicken (lean ground beef works too!)
- 1 (15 ounce) can diced tomatoes, undrained
- 1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
- 1 tsp dried oregano
- 1/2 tsp dried thyme
- Salt and pepper to taste
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For the Cheesy Topping:
- 2 cups cauliflower rice (can substitute with 2 cups of regular mashed potatoes for a creamier texture)
- 1 cup shredded cheddar cheese (choose a lower-fat variety if desired)
- 1/2 cup shredded Monterey Jack cheese (or any cheese you love!)
- 1/4 cup milk (or unsweetened almond milk for a dairy-free option)
- 2 large eggs, lightly beaten
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
- Salt and pepper to taste
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For the Tot-ally Awesome Topping:
- 2 cups frozen tater tots (look for lower-sodium options)
Instructions:
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Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish.
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Sauté the veggies: Heat olive oil in a large skillet over medium heat. Add the onion and cook until softened, about 5 minutes. Stir in the garlic and cook for another minute until fragrant.
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Brown the meat: Add the ground turkey or chicken to the skillet and cook, breaking it up with a spoon, until browned. Drain off any excess grease.
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Simmer the sauce: Stir in the diced tomatoes (undrained), spinach, oregano, thyme, salt, and pepper. Bring to a simmer and cook for 5-7 minutes, or until the sauce has thickened slightly.
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Prepare the cauliflower mash: In a medium bowl, combine the cauliflower rice, cheddar cheese, Monterey Jack cheese, milk, eggs, garlic powder, onion powder, salt, and pepper. Mix well to combine.
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Assemble the casserole: Spread the meat and vegetable mixture evenly in the prepared baking dish. Pour the cauliflower mash over the top, spreading it evenly.
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Top with tots: Arrange the frozen tater tots in a single layer over the cheesy cauliflower topping.
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Bake: Bake for 30-35 minutes, or until the tater tots are golden brown and the casserole is heated through and bubbly.
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Rest and serve: Let the casserole rest for 5-10 minutes before serving. Enjoy!
Cooking Tips for a Perfect Casserole:
- Don't overcook the veggies: Overcooked vegetables can become mushy. Aim for tender-crisp.
- Use pre-shredded cheese sparingly: Pre-shredded cheese often contains cellulose which can prevent it from melting smoothly.
- For crispier tots: Arrange the tater tots in a single layer to ensure even browning. Broil for the last 2-3 minutes if needed for extra crispiness.
Variations:
- Add some spice: Incorporate a pinch of red pepper flakes to the meat and vegetable mixture for a little kick.
- Get cheesy: Experiment with different types of cheese. A blend of Mexican cheeses would be delicious.
- Make it vegetarian: Substitute the ground meat with cooked lentils or crumbled tofu.
Nutritional Information (per serving, approximate):
This will vary depending on the specific ingredients used. This is an estimate using lean ground turkey and lower-fat cheese options.
- Calories: Approximately 350-400
- Protein: Approximately 25-30g
- Fat: Approximately 15-20g
- Carbohydrates: Approximately 25-30g
This Recipe Rehab Tater Tot Casserole is a delicious and surprisingly healthy way to enjoy a classic comfort food. It's perfect for busy weeknights or a weekend gathering. Enjoy!