Recipe Rehab: Scalloped Potatoes

Creamy, cheesy scalloped potatoes combine two of my favorite comfort foods in the same dish -- cheese and potatoes. Typically served as a side dish, one portion can easily be over 500 calories and contain nearly 80 percent of your allotted fat calories for the day! Additionally, white potatoes have a high glycemic index, meaning that they are digested and turned into sugar very quickly by our body; but when combined with fiber and protein, they are digested much slower and can easily fit into anyone's diet -- including those who are watching their blood sugar levels. This is why it's always important to leave the skins on the potatoes and serve them with a source of protein.

This recipe naturally contains protein from the dairy products and I will make sure to add fiber by using zucchini in addition to the unpeeled potatoes. I will rehab the recipe to reduce the fat by omitting the butter and replacing the heavy cream with fat free sour cream and skim milk.

As for the three-cheese combination (provolone, cheddar, and Parmesan), I will choose lower-fat cheeses such as non-fat mozzarella and cheddar, but I will keep the strong-flavored Parmesan. By reducing the amount of these cheeses, I will cut calories further. To ensure there are still plenty of flavors in the dish, I will season it with garlic, onion and black pepper. This tasty dish is one of my favorites for those days when warm, comforting foods are a must.

Ingredients:

1.5 pounds Yukon gold potatoes, unpeeled and thinly sliced

1 pound zucchini, sliced

1 medium onion, sliced

1 cup non-fat milk

1 cup fat-free sour cream

4 cloves garlic, minced

ground black pepper to taste

1/2 cup fat-free mozzarella cheese

1/2 cup fat-free cheddar cheese

1/4 cup shredded Parmesan cheese

Instructions:

1. Preheat oven to 350°F. Spray a large casserole dish with non-stick cooking spray.

2. Spread a layer of potatoes to cover the bottom. Then spread a layer of zucchini and onions on top. Season with garlic and pepper. Sprinkle with 1/4 cup shredded Parmesan cheese and then repeat layers.

3. Mix the milk and sour cream in a bowl until smooth. Pour over potatoes. Top with 1/4 cup mozzarella and 1/4 cup cheddar cheese.

4. Spray tin foil with non-stick spray and cover the dish. Bake for 30-45 minutes until the potatoes are tender. Uncover, sprinkle the remaining cheese on top and then bake an additional 15 minutes until the cheese is browned.

Serves: 6

Nutrition Content (per serving): 185 calories, 4 g fat, 0 g saturated fat, 37 g carbohydrate, 4 g fiber, 10 g protein, 446 mg sodium, 240 mg calcium

Searching for another side dish idea? Try my Vegetable Risotto.

Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.