Allium-free Ground Beef and Potato Casserole without onion without garlic
Ingredients
- 22 oz potatoes 625g
- 1 lb. ground meat 450g
- 1 teaspoon parsley flakes
- ½ cup low-fat milk 120ml
- 1 large egg
- ¾ cup low-fat sour cream 180g
- salt & pepper to taste
- cooking oil: enough to cover the bottom of your skillet (I use about 1 teaspoon)
Instructions
- Put potatoes (with skin on) in a pot filled with cold water. Add ½ tablespoon of salt. Cook them for about 25 minutes, or until they are fork tender. Peel the cooked potatoes by pulling off the skins with your fingers, then slice them into ½-inch (1 cm) rounds.
- While the potatoes cook, heat the oil in a skillet over medium heat. Once hot, add the ground meat and saute with a wooden spoon, stirring frequently to break up large chunks.
- When the meat is no longer pink, add salt, pepper and parsley flakes. Stir to combine, and continue sauteing, stirring frequently, for about 2 more minutes.
- Spray the baking dish with cooking spray, or brush it lightly with cooking oil. Preheat the oven to 350 °F (180℃).
- Cover the bottom of the baking dish with half of the potato slices. Spread the sauteed ground meat over the potatoes, then top with the remaining potatoes. Pour the low-fat milk evenly over the top layer, and cover the baking dish with aluminum foil. Bake the Potato Casserole for about 20 minutes.
- While the casserole is baking, whisk together 1 egg, a pinch of salt, and the sour cream or yogurt. This will be the egg mixture.
- Remove the Potato Casserole from the oven, discard the aluminum foil, and pour the egg mixture evenly over the top.
- Turn up the heat of your oven to 390°F (200℃), and return the casserole to the oven for about 8 to 10 or until the top is golden brown.
Video
Notes
- Low FODMAP Diet: instead of sour cream, use lactose-free Greek yogurt. If you can’t eat Greek yogurt, check the section above for Low FODMAP substitutions for this recipe. Also, replace low-fat milk with lactose-free milk.
- Gallbladder diet: use low-fat yogurt instead of sour cream, and use lean ground beef, turkey, or chicken.
- Acid reflux: use lean ground beef, turkey, or chicken.
- Low-Cholesterol Diet: instead of sour cream, use low-fat yogurt, and choose lean ground beef, turkey, or chicken.
- If you have more questions about a specific diet, check the paragraphs above. I tried my best to explain what ingredients to choose for which diet. If you still have questions, feel free to ask in the comments below.