Potato Carrot Casserole

1. Preheat oven to 180c. Lightly spray a 28 x 16-cm shallow baking dish with spray oil.

2. Peel and coarsely grate potatoes and carrots. Place in a mixing bowl and add onions, sour cream, milk yoghurt, pepper and 1 cup of cheese.

3. Place the mixture in the prepared dish. Sprinkle with remaining cheese and nutmeg.

4. Cook for 40 minutes, until cooked and bubbling hot. Sprinkle with chopped parsley and serve.

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Nutrient	Quantity
Total fats	53.465 g
Protein	15.3014 g
Carbohydrates	39.3523 g
Energy	682.0976 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3646 g
Water	549.7797 g
Aspartic acid	1.5614 g
Calcium, Ca	587.7856 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0184 g
Lutein + zeaxanthin	1106.3712 g
Fiber, total dietary	5.2233 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.0414 g
Fatty acids, total saturated 22:0	0.026 g
Carotene, beta	13242.2832 g
Niacin	2.0812 mg
Vitamin A, RAE	1702.9686 g
Fatty acids, total trans-polyenoic	0.299 g
Arginine	0.6299 g
Riboflavin	0.9 mg
Fatty acids, total trans-polyenoic 22:4	0.0023 g
Tocopherol, beta	0.0144 mg
Fatty acids, total polyunsaturated 15:0	0.394 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.1643 g
Fatty acids, total saturated 20:1	0.0667 g
Glutamic acid	3.8254 g
Sodium, Na	285.3945 mg
Fatty acids, total saturated 16:1 undifferentiated	0.696 g
Total lipid (fat)	53.465 g
Manganese, Mn	0.3842 mg
Fructose	1.5453 g
Proline	1.5699 g
Fatty acids, total saturated 16:0	13.9762 g
Fatty acids, total saturated 8:0	0.5168 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.0227 g
Sucrose	5.2265 g
Choline, total	94.3526 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.1863 g
Fatty acids, total polyunsaturated 18:1 t	1.5318 g
Sugars, total	28.4779 g
Serine	0.9922 g
Fatty acids, total saturated 10:0	1.0568 g
Fatty acids, total saturated 18:0	5.1172 g
Fatty acids, total saturated 20:4 undifferentiated	0.0575 g
Vitamin B-6	0.4214 mg
Selenium, Se	17.8988 g
Ash	4.5915 g
Vitamin D	4.88 IU
Menaquinone-4	16.24 g
Fatty acids, total saturated 18:1 undifferentiated	11.5429 g
Pantothenic acid	2.4722 mg
Phenylalanine	0.8589 g
Copper, Cu	0.2046 mg
Betaine	3.4456 mg
Thiamin	0.2744 mg
Retinol	388.1 g
Methionine	0.4142 g
Iron, Fe	1.3798 mg
Carbohydrate, by difference	39.3523 g
Phosphorus, P	446.2402 mg
Folate, total	76.4469 g
Tocopherol, gamma	0.755 mg
Fatty acids, total saturated 4:0	0.2543 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0138 g
Lycopene	1.4975 g
Alanine	0.7072 g
Cholesterol	160.1 mg
Valine	1.0652 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0441 g
Fatty acids, total saturated 18:2 undifferentiated	1.9786 g
Glycine	0.4061 g
Carotene, alpha	5006.9145 g
Glucose (dextrose)	1.4325 g
Fatty acids, total saturated 14:0	4.7184 g
Zinc, Zn	2.1867 mg
Isoleucine	0.8936 g
Fatty acids, total saturated 12:0	1.2215 g
Fatty acids, total trans-polyenoic 18:1-11 t (18:1t n-7)	0.3634 g
Fatty acids, total polyunsaturated	2.5231 g
Fatty acids, total saturated 14:1	0.3089 g
Fatty acids, total polyunsaturated 17:1	0.0161 g
Leucine	1.6355 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.299 g
Tocotrienol, alpha	0.0628 mg
Vitamin A, IU	27542.9386 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0253 g
Folate, DFE	76.4469 g
Tryptophan	0.2151 g
Vitamin C, total ascorbic acid	25.464 mg
Phytosterols	1.3265 mg
Fatty acids, total polyunsaturated 16:1 c	0.6769 g
Galactose	0.0004 g
Fatty acids, total polyunsaturated 18:1 c	7.9732 g
Fatty acids, total saturated 20:0	0.0628 g
Fatty acids, total saturated 6:0	0.6499 g
Starch	2.0592 g
Lactose	20.165 g
Tyrosine	0.8071 g
Vitamin B-12	1.581 g
Vitamin K (phylloquinone)	203.7871 g
Fatty acids, total saturated	28.2561 g
Histidine	0.5061 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0138 g
Fatty acids, total monounsaturated	12.6354 g
Threonine	0.9386 g
Folate, food	76.4469 g
Fatty acids, total polyunsaturated 17:0	0.2488 g
Vitamin D (D2 + D3)	0.244 g
Fatty acids, total polyunsaturated 24:0	0.0145 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0023 g
Cryptoxanthin, beta	3.0979 g
Vitamin D3 (cholecalciferol)	0.244 g
Vitamin E (alpha-tocopherol)	2.1298 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0023 g
Fatty acids, total trans	1.8308 g
Fatty acids, total trans-monoenoic	1.5318 g
Magnesium, Mg	76.6646 mg
Lysine	1.4366 g
Potassium, K	1176.5999 mg
Fatty acids, total polyunsaturated 24:1 c	0.0023 g
Cystine	0.2341 g
Fluoride, F	4.7063 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	1 cup	148.84	11.6632	7.9788
Cream	1 cup	455.4	10.649	44.505
Carrot	2	59.04	13.7952	0.3456
Potato	4	0	0	0
Parsley	2 tablespoons	2.736	0.4811	0.06
Nutmeg	0.5 teaspoon	5.775	0.5422	0.3994
Pepper	0 teaspoon	0.7216	0.1839	0.0094
plain yogurt	0.33 cup	0	0	0
Green Onion	0.5 cup	9.585	2.0377	0.1668
sharp cheddar cheese	1.33 cups	0	0	0