Chef Debi: Flavors of fall unite in Oktoberfest Casserole
This easy, one-dish casserole is filled with all the flavors of an Oktoberfest experience. It also is very healthy for you.
Including sauerkraut in your diet gives you a significant boost in vitamin C – 1 cup of sauerkraut contains 34.8 percent of the amount you need each day. Vitamin C plays a critical role in healing both wounds and tissues, making it important if you are injured or sick. Sauerkraut serves as a good source of vitamin K, as well. A 1-cup serving contains 23.1 percent of the suggested daily intake of this vitamin, which is vital for blood-clotting. Sauerkraut also contributes 11.6 percent of the daily recommended intake of iron, a mineral that promotes appropriate oxygen levels in your body.
4 teaspoons extra-virgin olive oil, divided
1 large organic onion, sliced
1 1/2 teaspoons caraway or fennel seeds
1 large sweet-tart apple, such as Braeburn, chopped
1 cup dry white wine
10 ounces turkey kielbasa, cut into 1/2-inch slices, or chicken sausage
2 1/2 cups drained sauerkraut, rinsed
3 tablespoons apple cider vinegar
1 tablespoon spicy brown mustard
1/4 teaspoon freshly ground pepper
2 large Yukon Gold potatoes (about 1 1/2 pounds), washed and thinly sliced with peels on
1 tablespoon butter, melted
1/4 teaspoon salt
Preheat oven to 400 degrees F.
Heat 2 teaspoons of oil in a large skillet over medium heat. Add onion and cook, stirring, until they begin to brown, about 5 minutes. Stir in caraway (or fennel) seeds and cook until fragrant, about 30 seconds. Add apple and wine, increasing the heat to medium-high and stirring until most of the wine has evaporated, about 5 minutes.
Stir in sausage, sauerkraut, vinegar, mustard and pepper. Transfer to a 9-by-13-inch (or similar 3-quart) baking dish.
Toss potato slices with the remaining 2 teaspoons of oil, butter and salt in a bowl until coated. Cover the sauerkraut mixture with tightly overlapping potato slices.
Bake until the potato edges start to get crispy, 50 minutes to an hour. Cool for 10 minutes before serving.
Nutrition per serving: 273 calories; 7 g fat ( 3 g sat , 3 g mono ); 26 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 9 g protein; 5 g fiber; 675 mg sodium; 694 mg potassium. Nutrition Bonus: Vitamin C (55% daily value), Potassium (20% dv)
• Chef Debi Stuckwisch is the owner of Meals Like Mom’s Personal Chef service in McHenry County. She can be reached at 847-778-9351 or firstname.lastname@example.org, or visit www.mealslikemom.com or on Facebook.
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