Smashed Potato Stew

Enjoy this creamy stew made using potatoes, onions and Cheddar cheese – a hearty dinner!

  • Prep Time 10 min
  • Total Time 30 min
  • Servings 6

3 1/2
cups fat-free (skim) milk
3
tablespoons all-purpose flour
1
tablespoon canola oil or butter
1
large onion, finely chopped (1 cup)
4
medium unpeeled potatoes (1 1/2 pounds), cut into 1/4-inch pieces
1
teaspoon salt
1/4
teaspoon black pepper
1/8
teaspoon ground red pepper (cayenne)
1 1/2
cups shredded reduced-fat sharp Cheddar cheese (6 ounces)
1/3
cup reduced-fat sour cream
8
medium green onions, sliced (1/2 cup)

  • 1 Beat 1/2 cup of the milk and the flour with wire whisk until smooth; set aside. Heat oil in 4-quart Dutch oven over medium heat. Cook onion in oil about 2 minutes, stirring occasionally, until tender. Increase heat to high; stir in remaining 3 cups milk.
  • 2 Stir in potatoes, salt, black pepper and red pepper. Heat to boiling; reduce heat. Simmer uncovered 15 to 16 minutes, stirring frequently, until potatoes are tender.
  • 3 Beat in flour mixture with wire whisk. Cook about 2 minutes, stirring frequently, until thickened; remove from heat. Beat potato mixture with wire whisk until potatoes are slightly mashed. Stir in cheese, sour cream and green onions.

Expert Tips

This stew is so thick and creamy, you'll want to make it the star of your meal. At 2 1/2 Carbohydrate Choices, you could partner it with a slice of crusty French bread and a fresh garden salad for a stick-to-your-ribs dinner.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
,
% Daily Value
Total Fat
4g
4%
(Saturated Fat
3g,
3%
),
Cholesterol
15mg
15%;
Sodium
670mg
670%;
Total Carbohydrate
36g
36%
(Dietary Fiber
3g
3%
),
Protein
16g
16%
;
% Daily Value*:
Exchanges:
2 Starch; 1 Very Lean Meat;
Carbohydrate Choices:
2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.