Sunday, December 11, 2016

Weigh In, and Recipe: Low Carb "Tater Tot Casserole"

If you're coming for the recipe, scroll down to the end of this post. There is a picture as well at the end so anyone coming just to read the weigh in but who wants to avoid food pictures can skip the recipe!

Anyway... again this week: no weighing, measuring, or tracking food. Choosing very small portions. Eating whatever I would like with no lists or restrictions, but with the thoughts in mind that sugar causes me pain and keeping carbs low to moderate feels best to me (which results in choosing lower carb options). Last week I saw 254; today the scale says 253. One pound could be a fluctuation or may be the start of the downward trend long term. So this week I will continue my calm, un-obsessive way of eating. I did eat more salt than usual over the last 2 days so perhaps once the water retention goes away I will see a greater loss on the scale.

Something my kids used to like when they were little is tater tot casserole. It's a simple mix of cooked ground beef and onions mixed with cream of mushroom soup, canned green beans, and cheese, then topped with frozen tater tots and baked. I haven't made it in awhile but my son requested it last week. It sounded so good to me! I decided to try and make this healthier by adding more vegetables, skipping the canned cream of mushroom soup, and baking part of it without tots. I found a recipe on a low carb cooking site that looked like it would fit the bill, so I changed it up a bit. Here it is.

Modified from this recipe: Green Bean and Hamburger Casserole ("tot free tater tot casserole")

1/2 pound of 93% extra lean ground beef
14-ounce can of French cut green beans, well drained
1/2 cup chopped fresh mushrooms
1/2 small onion, diced
1 stalk of celery, diced
2 Tablespoons of light mayonnaise (I used Best Foods Light)
3/4 cup shredded cheddar cheese
to taste: salt, pepper, garlic powder

Brown the hamburger, onion, celery and mushrooms; drain the fat. Mix all ingredients in a small (approx 8" by 8") casserole dish or pie pan sprayed with Pam. Bake, uncovered, at 375ยบ for 30 to 40 minutes until hot and bubbly.

4 servings. Each serving contains:

215 calories
18 g protein
6 g carbs
2 g fiber
12 g fat

(The "regular" recipe for tater tot casserole contains almost 500 calories, 24 g fat, and 37 g carbs per serving... not to mention far more sodium).

low carb tater tot casserole

As you can see, I topped mine with a few frozen tater tots before baking, which added about 130 calories and 15 grams of carbs (for 7 tots). Obviously if you are really keeping your carbs low, you'd want to use cauli-tots for this recipe. I am lower to moderate on the carb scale (and I don't count carbs) so a few taters on occasion works for me.

When I make this again, I will double the green beans and mushrooms but keep everything else the same. It was really good and I'd like to try it with the cauli-tots next time!

Have a great week!


Anonymous said...

A pound is a pound, congrads! Thanks for sharing the recipe too. It looks yummy!

Anonymous said...

It's so nice to see you not stressing about a diet. You do sound happier and calmer.

Lori said...

Wonderful attitude and congrats on the loss! Thanks for sharing the modified recipe! It sounds so yummy!!!

Roxanne said...

No matter how small it is, but still, congratulations on losing some weight! I hope this will be the start of losing more weight for you! And thanks for sharing the recipe! It looks so delicious and I want to try cooking it this dinner!

Verena Schwald said...

Do you calculate the carbs by looking at the packaging? Or how does that work?

Do you add fresh, low cal veggies like celery to your meals? Or cucumber?

Keep it up girl!
And Happy holidays!


Lyn said...


Yes, if a food has a label (like the tater tots or the meat) I use the label to calculate nutrition stats. If a food has no label, like fresh veggies, I look it up on MFP or Sparkpeople. I use Sparkpeople's recipe calculator, really helpful!

Yes, there is celery in that recipe. I like to add it to soups, too. I eat cucumbers in salad and sometimes as a snack. They are my favorite veggie!

Tina said...

Congrats on losing a pound! I do hope it is the start of a long downward trend. I love green beans and mushrooms as well.

Verena Schwald said...

Yes I saw the celery in the recipe but do you add fresh veggies (like celery to take that example here) to add to your plate? Or other low carb/low cal veggies?


Lyn said...



Diana said...

Hi Lyn! Just thinking about you today. I took a vacation day from work, listening to Christmas music and wrapping presents at home. Having the best day ever! :) You came up in my thoughts because as usual, I'm in a "let's lose weight!" phase. I always seem to start this either right after Thanksgiving and before Christmas. I know it's an odd time to think about losing weight, but I do it almost every year. Plus, I have a work trip to Mexico in late January (Cabo), so I want to lose at least a few pounds before I go.

Anyway, I read your binge eating post. I can completely relate. It's something that I've struggled with for my entire life. I still don't have 100% control, but one of the good things about getting older is there's a lot of self-reflection and understanding of why we do what we do. There's also a tendency to be a lot kinder to ourselves. A binge isn't good, but it's also not the end of the world either. As long as I can move on from it and it doesn't last for days or weeks (like in the past), then I don't beat myself up about it. Fortunately they happen much less these days. It's true that with age comes wisdom.

Just wanted to drop in and wish you a wonderful holiday. You sound happy and healthy, the important stuff in life. Take care my friend.

Lyn said...

Thanks Diana! So good to hear from you! I am having a happy day too. I love Christmas time :) Happy holidays to you!

Susan R said...

Happy New Year Lyn! I miss your posts, hope everything is OK.

Luna1959 said...

Gosh Lyn you haven't posted in while. I hope you and yours are okay!

JM said...

I hope that you are having a great new year! Looking forward to reading an update soon!

Rose Sperlonga said...

HI Lyn....

Just checking in on you! Its been a while and wondering if all is ok. I hope your New year started good for you. Mine has started with me wanting to go all out with the WL things but I fell and hurt my ankle pretty bad and have been laid up for over 2 weeks now! UGH...
Needless to say my husband is getting me anything I want because he feels bad for me. But the thing is I'm gaining with every little pc i put in my mouth!

How are you doing???

And Happy NEW Year!

Lyn said...

Thanks all, I'm okay! Will update soon... thanks for checking on me!

PamL said...

Looking forward to it--I keep checking! :)

Gina Loya said...

Good to hear! Was getting worried!

Diana said...

Glad to hear you are okay. I don't comment often but follow along. I too have problems with weight and food obsessions.Looking forward to your next post. Thanks for sharing your struggles.Happy New Year!

Anonymous said...

I miss you and your blog!!! :(