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Cheese Potato & Smoked Sausage Casserole

The benefits of potato:

Experts say that eating potatoes brings many benefits to human health:

1- Protecting bones: Potatoes contain many nutrients that are essential and beneficial for bone health, such as iron, phosphorus and calcium.

2- Promoting heart health: Potatoes contain an important amount of dietary fiber, potassium, vitamin C and B6, all of which work to promote heart health and protect it from diseases.

3- Reducing the risk of cancer: One of the most important benefits of potatoes is that they reduce the risk of cancer, by containing folate, which plays an important role in repairing the damaged genetic code in the body and preventing cancer cells from spreading.

4- Adjusting blood pressure levels: Potassium helps expand blood vessels and keep them relaxed, which would reflect positively on blood pressure levels.

Among the other benefits of potatoes, which were mentioned by the “Web Medicine” website, is that they reduce the risk of infections and protect against constipation, as well as enhance the digestion process in the body.

-How can you enjoy the taste of potatoes and at the same time benefit from its benefits:

Don’t peel it off! Instead, eat them with their skin on, because most of the fiber and nutrients are densely packed just under the skin.

Avoid eating french fries and chips. Enjoy it grilled, steamed or boiled. Baked potatoes are healthy, low in calories and rich in fiber!

Try to avoid butter, sour cream, fatty cheese and other high-fat toppings, on baked potatoes and try to eat them with steamed vegetables, yogurt or low-fat cheese.

Put potatoes in stews and soups to add some thickness to the dish. Don’t forget to use different types of potatoes.

The benefits of sausage:
Hot dogs or sausages provide valuable nutrients when eaten in moderation. Among their benefits are:

Provides good amounts of protein
Although the amount of protein in hot dogs varies by type, they generally contain a large amount of it. Eating protein in the morning helps you feel full, and the body needs protein to make and repair cells, fight infection, build muscle, maintain body fluid balance, blood clotting, and carry fats, vitamins, minerals, and oxygen throughout the body.

And sausage made with turkey contains a higher amount of protein than Italian sausage, beef sausage, and chicken sausage.

Contains a group of B vitamins
Hot dogs contain vitamins B12 and B1, and niacin. In general, B vitamins help the body produce energy from food, and help form red blood cells; Which helps prevent fatigue.

It is an encouragement to eat healthy foods
Eating small amounts of sausage can give the flavor that a person wants, while also encouraging him to eat healthy foods rich in fiber that the body needs, such as vegetables, which may be beneficial for the diet.

For example, sausage slices can be grilled on a skewer with vegetables, or fried with a mixture of vegetables such as onions, garlic, peppers, broccoli, and tomatoes. You can also omit the salt, as the sausage will bring out the flavor in the vegetables.

Cheese Potato & Smoked Sausage Casserole

Prep Time 25 mins
Cook Time 1 hr
Total Time 1 hr 25 mins

Ingredients

3 cups Idaho potatoes peeled, boiled and cut into cubes when cool, approx. 1 lb

4 tablespoons butter

4 tablespoons flour

2 cups milk

1/2 teaspoon salt

1/4 teaspoon pepper

1/2 pound Velveeta cheese diced

1/2 cup sharp cheddar cheese shredded

1 lb skinless smoked sausage

1/8 teaspoon paprika

Instructions

  1. Cut skinless smoked sausage in half, lengthwise, and then chop into 1/2 inch “half moon” cuts. Cook in a cast iron frying pan for about 15 minutes, turning frequently to SLIGHTLY brown.
  2. Meanwhile, put cooked & diced potatoes in 2 quart casserole. Add cooked meat and give it a gentle toss.
  3. Mix all remaining ingredients (except for shredded cheddar cheese & the paprika) in a saucepan over medium heat until warm, melted and smooth. (Use a whisk and stir constantly.).
  4. Pour white/cheese sauce over potatoes and meat. Sprinkle shredded sharp cheddar cheese on top, and then sprinkle paprika evenly over the top.
  5. Bake in preheated 350°F oven for 35-45 minutes (watch, until golden brown on top).

Recipe Notes

You can substitute: 1/2 lb. hot dogs, sliced into 1/2-inch slices OR 1/2 lb. ham diced into 1/2-inch dices OR 12 oz. can of Spam diced into 1/2-inch dices, instead of the smoked sausage.

Enjoy !!