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Smashed Potato Stew

  • Prep 10 min
  • Total 30 min
  • Servings 6

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

Ingredients

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)

Steps

Hide Images
  • 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 Facts

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

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