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Tag: Casserole

Morning Sausage Bake

Morning Sausage Bake

2 T. margarine
1 lb. mushrooms, finely chopped
1 C. plain dry bread crumbs
1 pkg. (16 oz.) Turkey Sausage
1 medium red or green bell pepper, chopped
3 T. chopped fresh parsley
1/4 tsp. ground red pepper (cayenne)
2 cartons (8 oz. each) cholesterol-free egg product

Preheat oven to 350°F. Melt margarine in large nonstick skillet on medium-high heat. Add mushrooms; cook and stir 10 minutes or until mushrooms are tender and moisture has evaporated. Remove from heat; stir in bread crumbs. Place in 13×9-inch baking dish sprayed with cooking spray; press firmly onto bottom to form crust. Add turkey sausage to same skillet; cook on medium heat 12 minutes until no longer pink, stirring frequently to break turkey sausage into small pieces. Remove from heat. Add bell pepper, parsley and ground red pepper; mix well. Spread over crust; cover evenly with egg product. Bake 25 minutes or until center is set. To Halve: Prepare and bake as directed in 9-inch pie plate, cutting all ingredients in half. Makes 4 servings.

Yield: 8 servings
Calories: 220
Fat: 10g
Fiber: 2g

Creamed Spinach Casserole

Creamed Spinach Casserole

2 bags (9 to 10 oz. each) fresh spinach leaves
6 oz. (3/4 of 8-oz. pkg.) Neufchatel Cheese, 1/3 Less Fat than Cream Cheese, softened
1/4 C. fat free milk
3/4 tsp. lemon pepper seasoning

Preheat oven to 350°F. Empty spinach into a large colander. Pour boiling water over the spinach until wilted. Squeeze the spinach to remove excess moisture; place on cutting board and coarsely chop. Mix remaining ingredients in large bowl. Stir in spinach. Spoon into greased 1-quart baking dish. Bake 25 to 30 min. or until heated through.

Yield: 6 servings
Calories: 90
Fat: 7g
Fiber: 2g

Mexican Casserole

Mexican Casserole

1 lb. very lean ground turkey, browned (or vegetarian meat crumbles)
1 packet taco seasoning
1 C. salsa
1 can whole kernel corn, drained
1 box macaroni and cheese (the kind with the powdered cheese) do not prepare according to package
2 C. hot water
3/4 C. FF sour cream

Mix all ingredients, except sour cream, in a 2 quart microwavable casserole dish. Cover and microwave in a carousel microwave for 8 minutes. Uncover and stir well. Cover and microwave for 6 minutes more. Stir in sour cream, cover and let sit for 2-3 minutes.

Yield: 6 servings
Calories: 273
Fat: 3g
Fiber: 2.2g

Huevos Rancheros Casserole

Huevos Rancheros Casserole

Vegetable oil spray
2 oz. turkey breakfast sausage, casings removed (2 links)
1 Anaheim pepper, seeded and diced
6 6-inch corn tortillas, diced
15-oz. can no-salt-added black beans, rinsed and drained
1 C. cherry tomatoes, halved
2 C. fat-free milk
Egg substitute equivalent to 6 eggs (about 1 1/2 C.)
2 T. sliced black olives, drained

Preheat oven to 350ºF. Lightly sprat a 9-inch square baking pan with vegetable oil spray; set aside. In a small nonstick skillet, cook sausage over medium-high heat for 3 minutes, stirring to break up. Add pepper and cook for 1 to 2 minutes, or until pepper is tender and sausage is no longer pink. Put in a colander and rinse with hot water; drain well. Put in baking pan. Top with tortillas, then with beans, and finally with tomatoes. In a medium bowl, whisk together milk and egg substitute. Pour over casserole. Bake for 45 minutes, or until center is set. Cut into six pieces and sprinkle with olives. To make the casserole ahead of time, assemble as directed, then cover and refrigerate for up to 12 hours before baking. Remove from refrigerator 15 minutes before baking.

Yield: 6 servings
Serving Size: 3/4 C.
Calories: 207
Fat: 2g
Fiber: 5g

Taco Twist Casserole

Taco Twist Casserole

1 lb extra lean ground beef
1 pkg taco seasoning mix
1 can tomato sauce (15 oz.)
1/2 C. chopped green pepper
2 1/4 C. corkscrew macaroni — (6 oz.) cooked and drained
1 C. shredded reduced fat cheese (4 oz.)
1/2 C. light sour cream

Brown beef; drain if necessary. Stir in seasoning mix, tomato sauce and green pepper. Bring to a boil and remove from heatsp. Combine cooked macaroni, 1/2 C. cheese and sour cream and place on bottom of 6×10 inch baking dish. Top with meat mixture and remaining cheese. Bake at 350�for 30 minutes.

Yield: 6 servings
Calories: 338
Fat: 12.7g
Fiber: 1.2g

Note: Serve this relatively high fat family favorite with a salad and a steamed vegetable to bring down the fat % for the entire meal.

Brunch Bake

Brunch Bake

2 tubes (4 oz. each) refrigerated buttermilk biscuits
3 cartons (8 oz. each) frozen egg substitute, thawed
7 oz. Canadian bacon, chopped
1 C. (4 oz.) shredded reduced-fat cheddar cheese
1 C. (4 oz.) shredded reduced-fat mozzarella cheese
1/2 C. chopped fresh mushrooms
1/2 C. finely chopped onion
1/4 tsp. pepper

Arrange biscuits in a 13x9x2″ baking dish coated with nonstick cooking spray. In a bowl, combine the remaining ingredients; pour over biscuits. Bake, uncovered, at 350 degrees for 30-35 min. or until a knife inserted near the center comes out clean.

Yield: 12 Servings
Calories: 160
Fat: 5g
Fiber: 1g

Baked Ziti with Spinach and Sausage

Baked Ziti with Spinach and Sausage

Baked Ziti with Spinach and Sausage

1 pound sweet or hot Italian sausages

1/2 C chopped onion

3 large garlic cloves, chopped

1 28-ounce can diced peeled tomatoes

1/4 C. pesto

10 ounces ziti or penne pasta (about 3 cups), freshly cooked

4 cups or handfuls of baby spinach leaves

6 ounces grated or cubed mozzarella cheese

1 Cup grated Parmesan cheese

Cook sausage, onion and garlic until sausage is cooked through. Add tomatoes with juices.  Simmer until sauce thickens slightly, stirring occasionally, about 10 minutes. Add pesto. Season sauce with salt and pepper.  You can prepare up to this point a day ahead and refrigerate. Bring mixture back to simmer before continuing. Preheat oven to 375° F. Lightly oil 13 x 9-inch glass baking dish. Combine pasta, spinach, mozzarella and 1/3 cup Parmesan cheese in large bowl. Stir in warm  tomato mixture. Place in prepared baking dish. Sprinkle remaining 2/3 cup Parmesan cheese over. Bake until sauce bubbles and cheeses melt, about 30 minutes.

Potato Cheese Casserole

Potato Cheese Casserole

3 cups cooked, mashed potato
1 egg separated
1/2 cup (2 ounces) shredded low-fat processed American cheese
1 tablespoon finely chopped green onions
1/2 teaspoon celery salt
1/2 small green pepper, finely chopped
1 egg white
vegetable spray

Combine mashed potato and egg yolk, stirring until well blended. Stir in cheese, green onions, celery salt, and green pepper. Beat 2 egg whites (at room temperature) at high speed of electric mixer until soft peaks form. Gently fold egg whites into potato mixture. Spoon mixture into a 1 1/2 quart casserole coated with cooking spray. Sprinkle paprika evenly over top of casserole. Bake at 375 degrees for 20 to 25 minutes or until thoroughly heated.

Yield: 8 servings
Serving Size: 1/2 cup

Calories: 103
Fat: 2g
Fiber: 1g

Casserole of Pork & Red Cabbage

Casserole of Pork & Red Cabbage

3/4 lb. boneless lean pork butt, 1″ cubes
2 T. Flour
Cooking Spray
1 onion, sliced thin
1 medium carrot, sliced
3 cloves garlic, minced
1 large apple, peeled, cored, quartered, and sliced thin
1/2 small red cabbage, cored and coarsely shredded (2 1/2 C.)
3 T. Red Wine Vinegar
1/2 C. Chicken Broth
2 Bay Leaves
7 allspice berries
6 black peppercorns
1/4 tsp. Sage

Coat pork cubes with flour, shaking off any excess. Lightly coat 6 qt. dutch oven with cooking spray, set over moderate heat for 30 seconds, then add pork. Brown the pork on all sides, about 10 minutes. Transfer to a bowl and set aside. Preheat oven to 350 degrees. Add onion, carrot and garlic to dutch oven and and cook uncovered over moderate heat until soft, about 5 minutes. Add apple and cabbage, cover, and cook 15 minutes longer, or just until the cabbage is wilted. Stir in remaining ingredients and the reserved porl. Cover and bake 1 hour. Remove the bay leaves. Serve with mustard on the side.

Yield: 4 servings
Calories: 214
Fat: 9g
Fiber: 2g

Two-Cheese Breakfast Casserole

Two-Cheese Breakfast Casserole

1 T. Margarine
1 small yellow Onion, chopped
1 small stalk Celery, chopped
1/2 Green Bell Pepper, cleaned and chopped
Nonstick Cooking Spray
8 slices day-old Whole Wheat Bread, sliced diagonally
1/4 C. shredded low-fat Swiss Cheese
1/4 C. grated Parmesan Cheese
1 Egg
2 Egg Whites
1 1/2 C. Skim Milk
3/4 tsp. Mustard
3/4 tsp. Paprika
1/8 tsp. Cayenne Pepper

In heavy 7″ skillet, melt margarine over moderate heat; add the onion, celery and pepper, and cook until onion is soft, about 5 minutes. Meanwhile, lightly coat 8×8 baking dish with cooking spray and arrange the bread, overlapping the slices, in the bottom. Spoon vegetable mixture over the eggs. Sprinkle with cheeses. In small bowl whisk egg, whites, milk, mustard, paprika and cayenne pepper. Pour eggs over bread slices. Cover with plastic wrap or foil and refrigerate for at least 1 hour. Preheat ovento 325 degrees. Remove casserole from fridge, uncover, and allow to rest on counter 15 minutes. Bake for 40 minutes or until lightly browned and set like custard.

Yield: 4 servings
Calories: 256
Fat: 10g
Fiber: 3g

Southwestern Breakfast Casserole

Southwestern Breakfast Casserole

1 (8 1/2-ounce) package corn muffin mix
3 cups (1/2-inch) cubed white bread
8 oz. hot turkey Italian sausage
1 cup chopped onion
2 1/2 cups fat-free milk
1 tsp. ground cumin
1/8 tsp. black pepper
1 (10-ounce) can diced tomatoes and green chiles, undrained
1 (8-ounce) carton egg substitute
Cooking spray
1 cup (4 oz.) shredded reduced-fat Monterey Jack or mild cheddar cheese, divided

Prepare corn muffin mix according to package directions; cool. Crumble muffins into a large bowl; stir in bread. Set aside. Remove casings from sausage. Cook sausage and onion in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain. Combine milk, cumin, pepper, tomatoes, and egg substitute; stir with a whisk until well-blended. Add sausage mixture; stir well. Stir into bread mixture. Spoon half of bread mixture into an 11 x 7-inch baking dish coated with cooking spray. Top with 1/2 cup cheese. Spoon remaining bread mixture over cheese. Cover and refrigerate 8 hours or overnight. Preheat oven to 350°. Bake casserole at 350° for 20 minutes or until set. Top with 1/2 cup cheese, and bake an additional 20 minutes or until set. Let stand 10 minutes before serving.

You can assemble this entire dish up to a week ahead. Bake the corn muffin mix ahead; store in an airtight container in the freezer for a couple of days. Assemble the casserole according to directions; cover and freeze. A day in advance, take it out of the freezer and thaw in the refrigerator (about 24 hours). Uncover and let stand 30 minutes at room temperature before cooking; bake as directed.

Yield: 8 servings
Calories: 271
Fat: 7.6g
Fiber: 1.6g

After-Thanksgiving Turkey and Pasta Bake

After-Thanksgiving Turkey and Pasta Bake

butter-flavored cooking spray
12 oz. penne pasta
2 cups cooked turkey meat, cut into 1 inch cubes
2 cups drained no-salt-added canned Italian plum tomatoes, coarsely chopped
1 8-ounce container nonfat cottage cheese
1/2 cup shredded reduced-fat sharp cheddar cheese
4 scallions, including some green tops, chopped
1 tsp. crushed dried basil (Italian) or 1 tsp. crushed dried oregano (Mexican)
1/2 tsp. crushed dried oregano (Italian) or 1/2 tsp. ground cumin (Mexican)
1/3 cup unseasoned dried bread crumbs
2 T. chopped flat-leaf parsley (Italian) or 2 T. chopped fresh cilantro (Mexican)

Preheat oven to 350°F. Lightly coat a 9 X 13-inch casserole with cooking spray. Cook pasta according to package directions to al dente, about 10 minutes. Drain well and return to cooking pan. Stir in turkey and tomatoes. Spread mixture in bottom of prepared casserole. In a small bowl, combine cottage cheese, cheddar cheese, scallions, basil (or oregano), and oregano (or ground cumin). Mix well. Spread mixture over the turkey mixture, smoothing with the back of a spoon. Toss bread crumbs with parsley (or cilantro) and sprinkle over the top. Bake until casserole is hot and bubbly, about 30 minutes. Serve at once.

Yield: 6 servings
Calories: 387
Fat: 5g
Fiber: 3g

College Chicken Casserole

College Chicken Casserole

6 cups water
1/2 cup dry white wine
1 1/2 tsp. dried basil
2 garlic cloves, halved
1 (10 1/2-ounce) can low-salt chicken broth
6 chicken breast halves (about 2 1/4 pounds)
4 chicken thighs (about 1 pound)
Cooking spray
4 cups sliced cremini mushrooms (about 8 oz.)
1/4 cup all-purpose flour
1 cup 1% low-fat milk
1/2 tsp. salt
1/4 tsp. pepper
2 cups herb-seasoned stuffing mix
3 T. light butter, melted

Combine first 5 ingredients in a Dutch oven; bring to a boil. Add chicken; cover, reduce heat, and simmer 30 minutes or until tender. Remove chicken with a slotted spoon; bring broth mixture to a boil. Cook until reduced to 4 cups (about 30 minutes). Pour reduced broth mixture into a zip-top plastic bag. Snip off 1 corner of bag; drain 2 cups broth mixture into a 2-cup glass measure, stopping before the fat layer reaches the opening. Reserve remaining broth mixture for another use. Discard fat. Remove chicken from skin and bones; shred with 2 forks to measure 4 1/2 cups meat. Place chicken in a 13 x 9-inch baking dish coated with cooking spray. Preheat oven to 400°. Place a large skillet coated with cooking spray over medium-high heat. Add mushrooms; sauté 5 minutes. Remove from skillet. Place flour in skillet; gradually add milk, stirring with a whisk until blended. Add 2 cups broth mixture; cook over medium heat 12 minutes or until slightly thick, stirring constantly with a whisk. Stir in mushrooms, salt, and pepper; pour over chicken. Combine the stuffing mix and butter in a bowl, and sprinkle over the mushroom mixture. Cover and bake casserole at 400° for 20 minutes. Uncover and cook casserole 10 minutes or until bubbly.

Yield: 6 servings
Calories: 425
Fat: 14.3g
Fiber: 1.9g

Green Bean Casserole

Green Bean Casserole

Vegetable cooking spray
1/4 cup finely chopped onion
2 T. all-purpose flour
1 cup skim milk
1/2 cup (2 oz.) shredded reduced-sodium, reduced-fat Swiss cheese
1/2 cup low-fat sour cream
1 tsp. sugar
1/2 tsp. salt
2 (9-ounce) packages frozen French-style green beans, thawed and drained
1 1/2 cups herb-seasoned stuffing mix
2 tsp. margarine, melted
1 egg white, lightly beaten

Coat a medium saucepan with cooking spray, and place over medium heat until hot. Add onion; sauté 5 minutes or until tender. Add flour, and cook 1 minute, stirring constantly. Gradually add the milk, stirring until blended. Stir in cheese, sour cream, sugar, and salt; cook 5 minutes or until thickened and bubbly, stirring constantly. Place green beans in an 8-inch square baking dish; pour the sauce over beans. Combine stuffing mix, margarine, and egg white in a bowl; stir well, and sprinkle over green bean mixture. Bake at 350° for 25 minutes or until thoroughly heated.

Yield: 8 servings (serving size: 1/2 cup)
Calories: 139
Fat: 4.7g
Fiber: 2.1g

Mashed Potato and Shallot Casserole

Mashed Potato and Shallot Casserole

1 T. corn oil margarine
4 medium shallots (3 oz.), thinly sliced (2/3 C.)
1 tsp. sugar
2 lb. russet potatoes, peeled and cut into 2-inch cubes (6 C.)
4 oz. non-fat cream cheese
1/2 C. non-fat sour cream
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
paprika

Preheat the oven to 400°F. Spray a 2-quart casserole with non-stick cooking spray and set aside. Melt the margarine in a skillet over medium heat. Add the shallots, stir to coat with the margarine, and then sprinkle with sugar. Cook until the shallots are golden, stirring occasionally, about 10 minutes. Set aside. Put the potatoes in a large saucepan, cover with water, and bring to a boil. Reduce the heat to low and simmer until tender, about 20 to 25 minutes. While the potatoes are cooking, beat together the cream cheese, sour cream, salt, and pepper. Stir in the cooked shallots. Drain the potatoes and mash with a potato masher or an electric mixer. Add the cream cheese mixture and beat until fluffy and smooth. Spread the potato mixture evenly in the prepared casserole and sprinkle lightly with paprika. Cover and bake in the preheated oven for 25 minutes. Remove the cover and continue to bake for 10 more minutes.

Yield: 4 C.
Serving Size: 1/2 C.

Calories: 130
Fat: 1g

La Bamba Casserole

La Bamba Casserole

1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1-1/2 cups (6 oz.) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions

Preheat oven to 375 degrees. Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates. Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375 degrees for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.

Yield: 6 servings
Serving size: 1 1/3 cups

Calories: 344
Fat: 10.7g
Fiber: 7.4g

Chili Relleno Bake

Chili Relleno Bake

4 oz. lowfat cheddar cheese, cut in 1″ strips
4 whole green chilies, seeded
2 egg whites
1 egg
1/4 cup nonfat milk
2 T. whole wheat flour
1/4 cup salsa
2 T. tomato puree

Stuff cheese into chilies and place two each in individual nonstick sprayed baking dishes. Beat egg, milk and flour mixture and pour over chilies. Bake at 375 for 45 minutes and serve immediately with the following sauce. Combine your favorite salsa with tomato puree to taste, heat and serve on the side or spooned over the Chili Relleno.

2 Servings, 186 Calories per serving

French Onion Chicken & Potato Bake

French Onion Chicken & Potato Bake

4 (4oz.) boneless skinless chicken breasts
2 potatoes, peeled & cut into chunks
1 can of campbell’s french onion soup
garlic powder
pepper

Preheat oven to 350*. Season both sides of chicken with garlic powder and pepper and brown in skillet that has been sprayed with cooking spray. Place in 8″ baking dish that has been sprayed. Cover chicken with potato chunks. Pour the soup over the chicken and sprinkle with pepper. Cover with foil and bake 40-50 minutes or until potatoes are tender.

Yield: 4 servings
Calories: 212
Fat: 1.33
Fiber: .8g

Squash, Tomato and Onion Casserole

Squash, Tomato and Onion Casserole

2 medium zucchini (about 5 oz. ea), cut into 1/4 inch thick slices
1 medium yellow straightneck or crookneck squash (about 5 oz), cut into 1/4
inch thick slices
1 medium tomato, cut into 8 slices
1 medium onion, sliced and separated into rings
2 T. plus 2 tsp. reduced calorie margarine
1 T. each grated parmesan cheese and chopped fresh parsley
1/2 tsp. each basil leaves and grated lemon peel
1/4 tsp. each salt and pepper

Preheat oven to 350. In bottom of shallow 1 1/2 quart casserole arrange zucchini and yellow squash in a single layer, overlapping slices slightly; top with tomato slices, then onion rings. Dot vegetables evenly with margarine and sprinkle evenly with remaining ingredients; bake until vegetables are tender, 25-30 minutes.

Makes 4 servings
Calories: 85
Fat: 5g
Fiber: 3g

Chicken & Barley Bake

Chicken & Barley Bake

1 C. Chopped onion
3/4 C. chopped carrots
3/4 C. Chicken Stock
1/2 C. Pearl Barley
1/2 tsp. Poultry Seasoning
1 clove Garlic, minced
4 Chicken Breasts
2 T. fresh snipped parsley

In a medium saucepan combine onion, carrots, stock, barley, poultry seasoning, and garlic. Heat mixture to boiling. Pour hot mixture into a 11/2-quart casserole. Arrange chicken breasts atop mixture. Bake, covered, in a 350° oven for 1 hour or till barley and chicken are tender. Sprinkle with parsley.

Bean & Brown Rice Casserole

Bean & Brown Rice Casserole

3 cups Pinto Beans, cooked
2 1/2 cups Brown Rice, cooked
1 cup Cottage Cheese
6 oz. Tomato Paste
1 or 2 T. Olive Oil
1/4 cup Onion, chopped
2 cloves Garlic, minced
1 cup Milk
1/4 cup Wheat Germ
1 tsp. Soy Sauce
1/2 tsp. Nutmeg
1/2 tsp. Basil
1 T. Fresh Parsley, chopped
1/4 cup Sesame Seeds

Either use canned pinto beans or prepare three cups of cooked beans from a package of dry red beans, making sure to prepare as directed on the package. At the same time, prepare brown rice as directed on the package. Preheat the oven to 350-F degrees. Combine the beans, rice, cottage cheese, and tomato paste in a 2-quart casserole dish. In a small skillet over medium heat, sauté the onion and garlic in warmed olive oil. Add the cooled mixture to the casserole and blend. Add milk, wheat germ, soy sauce, nutmeg, basil, and parsley to the baking dish and thoroughly combine all the ingredients. Sprinkle the sesame seeds over the top of the bean mixture. Bake for about 40 minutes, until bubbly; let set to cool for 5 minutes prior to serving.

Pesto Potato Bake

Pesto Potato Bake

1 T. slivered almonds, toasted
2 garlic cloves
1 C. basil leaves
1 C. parsley sprigs
2 T. fat-free, less-sodium chicken broth
2 T. (1/2 ounce) finely grated fresh Romano cheese
2 T. lemon juice
4 tsp. olive oil, divided
1/2 tsp. salt
Cooking spray
6 C. (1/8-inch-thick) sliced red potatoes (about 2 pounds), divided
2 T. (1/2 ounce) finely grated fresh Romano cheese, divided
1/2 C. fat-free, less-sodium chicken broth

Preheat oven to 425 degrees. Drop the almonds and garlic through food chute with food processor on, and process until minced. Add basil and parsley; process until finely chopped. Add 2 T. broth, 2 T. cheese, lemon juice, 2 tsp. oil, and salt; process until smooth. Spread 2 tsp. oil in an 11 x 7-inch baking dish coated with cooking spray. Arrange 2 C. potatoes in bottom of baking dish; spread 3 T. basil mixture over potatoes, and sprinkle with 2 tsp. cheese. Repeat the procedure with 2 C. potatoes, 3 T. basil mixture, and 2 tsp. cheese. Top with 2 C. potatoes. Microwave 1/2 C. broth at high 1-1/2 minutes or until very hot. Pour over potatoes; spread remaining basil mixture over potatoes. Cover with foil; bake at 425 degrees for 45 minutes. Uncover; sprinkle with 2 tsp. cheese, and bake an additional 15 minutes or until tender.

Yield: 6 servings
Serving size: 3/4 C.

Calories: 175
Fat: 5.3 g
Fiber: 3.3 g

Simple Green Bean Casserole

Simple Green Bean Casserole

2 14.5 oz. cans green beans, drained
1 can cream of mushroom soup, condensed, 98% fat free
1 small can fried onion rings

Mix soup and green beans with 1/2 can of fried onion rings, and put in casserole dish. Bake at 350º for about 20-30 minutes or until bubbling hot. Top with remaining fried onion rings and brown.

Yield: 4 servings
Calories: 228
Fat: 11g
Fiber: 3g

Mushroom Rigatoni Bake

Mushroom Rigatoni Bake

8 oz. uncooked gigli or radiatore pasta
2 tsp. butter
1/4 C. sliced shallots
8 oz. sliced shiitake mushroom caps
4 oz. sliced cremini mushrooms
1 T. chopped fresh thyme
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
3 garlic cloves, minced
1 T. dry sherry
1/4 C. all-purpose flour
2 C. 2% reduced-fat milk
1 C. (4 oz.) grated Asiago cheese, divided
Cooking spray
Thyme sprigs (optional)

Preheat oven to 375°. Cook pasta according to the package directions, omitting salt and fat. Drain well. Set cooked pasta aside. Melt butter in a large nonstick skillet over medium-high heat. Add shallots; sauté 3 minutes. Add mushrooms, 1 T. thyme, salt, pepper, and garlic; sauté 8 minutes or until mushrooms are tender. Add sherry; cook 1 minute, stirring frequently. Remove from heat. Place flour in a Dutch oven over medium-high heat; gradually add milk, stirring constantly with a whisk. Bring mixture to a boil; cook 1 minute or until slightly thick, stirring constantly with a whisk. Remove from heat; add 1/2 C. cheese, stirring until melted. Add pasta and mushroom mixture to cheese mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray; sprinkle evenly with remaining 1/2 C. cheese. Bake at 375° for 30 minutes or until cheese melts and begins to brown. Garnish with thyme sprigs, if desired.

Yield: 4 servings
Calories: 474
Fat: 16g
Fiber: 3.3g

Easy Ravioli Bake

Easy Ravioli Bake

2 (9-oz.) packages refrigerated chicken ravioli (such as Monterey Pasta Company)
Cooking spray
1 C. chopped onion
1/2 C. chopped green bell pepper
1/2 tsp. dried oregano
4 garlic cloves, minced
1/4 C. dry white wine
1/2 tsp. dried basil
3/4 tsp. salt
1/4 tsp. crushed red pepper
1/8 tsp. black pepper
4 (14.5-oz.) cans no salt-added whole tomatoes, undrained and chopped
6 T. tomato paste
1/2 C. (2 oz.) shredded part-skim mozzarella cheese

Cook pasta according to package directions, omitting salt and fat. Drain well. Preheat oven to 400°. Heat a Dutch oven coated with cooking spray over medium-high heat. Add onion, bell pepper, oregano, and garlic; sauté 5 minutes or until vegetables are tender. Add wine and next 6 ingredients (wine through tomato paste), stirring well to combine; bring to a boil. Reduce heat, and simmer 20 minutes, stirring often. Remove from heat. Add pasta to tomato mixture, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish lightly coated with cooking spray, and sprinkle evenly with cheese. Bake at 400° for 30 minutes or until the cheese melts and begins to brown.

Yield: 4 servings
Calories: 444
Fat: 13.3g
Fiber: 8g

Vegetable & Rice Casserole

Vegetable & Rice Casserole

8 oz. Mushrooms, chopped
1/3 C. White Wine
1 Onion, chopped
2 lb. Potatoes, peeled and cubed
1 C. Broccoli Florets
21/2 C. Chicken Stock
1 C. Uncooked Long Grain Rice
Pepper

Sauté mushrooms and onions in wine over medium heat until onions are soft and translucent. Stir in broth and heat to boil; remove from heat. In large baking dish spread potatoes, rice, and broccoli evenly. Sprinkle with pepper. Pour broth over ingredients in dish. Cover with foil and Bake at 325 for 11/2 hours, or until fully cooked, and liquid is absorbed.

Low-Fat Two Squash Bake

Low-Fat Two Squash Bake

1 cup chopped yellow onion
1 clove garlic, minced
3 cups shredded raw zucchini and yellow squash of choice
1 cup shredded raw carrots
1 cup shredded raw red potatoes, unpeeled
Pinch of crushed dried oregano

Preheat oven to 400 degrees. Sauté onion and garlic in oil until brown. Meanwhile shred squash, carrots, and potatoes into large bowl. Mix well, adding seasonings. Oil a 2-quart (deep not wide) baking dish with cover. Pack half of the shredded raw vegetables into the dish. Press down with a wooden spoon and top with half the onions. Repeat this layer. Bake covered at 400 degrees for at least 30 minutes and uncovered for an additional 10 minutes. (Add a bit of hot water if too dry.)

Barley & Pine Nut Casserole

Barley & Pine Nut Casserole

1 C. uncooked Barley
1 1/2 C. Reduced Sodium V-8 Juice
1/2 tsp. Pepper
2 Stalks Celery, sliced
1 Bell Pepper, chopped
2 C. Vegetable broth
4 Scallion, sliced
1/4 C. Pine Nuts, toasted

Mix all the ingredients except green onions and nuts in a 4-6 qt crockpot or slow cooker. Cover and cook on low heat for 6 to 8 hours or until barley is tender. Stir in green onions and pine nuts. *To toast pine nuts, bake uncovered in an ungreased shallow pan at 350 degrees for 10 minutes, stirring occasionally until golden brown or cook in an ungreased heavy skillet over medium-low heat 5 to 7 minutes, stirring frequently until browning begins and them stirring constantly until golden brown.

Roasted Pepper Chicken Casserole

Roasted Pepper Chicken Casserole

3 Red Peppers
2 Onions
3 Garlic
1 T. Oil
Pinch Cayenne pepper
2 T. Tomato paste
3/4 C. Dry white wine or chicken stock
4 Boneless skinless Chicken breasts
Ffreshly ground pepper
Chopped chives
Parmesan cheese

Cut the peppers in half vertically. Remove the seeds and grill on oven tray until the skins blister. Remove from oven, cool and remove the skins. Crush and peel the garlic. Heat oil in a frying pan and sauté onion and garlic until onion is clear. Place roasted peppers, onion, garlic, cayenne pepper and tomato paste in a blender or food processor and puree. Pour in the wine and pulse to blend. Place chicken in a shallow casserole dish. Pour over pepper mixture. Cover and cook at 180C.for 20 – 25 minutes or until chicken is cooked. Season with pepper. Garnish with shaved parmesan cheese and chives.

Puffy Chile Relleno Casserole

Puffy Chile Relleno Casserole

3 (7oz) cans Whole Green Chiles
8 6″ Flour Tortillas, cut into 1″ strips
1 lb. grated low fat Cheese (cheddar or mozzarella or jack)
3 C. Egg Substitute
3/4 C. Skim Milk
1/2 tsp. Pepper
1/2 tsp. Cumin
1/2 tsp. Garlic Powder
1 tsp. Paprika
Salsa, on side

Preheat oven to 350 degrees. Drain chiles and remove seeds. Spray 9×13 pan with nonstick coating. Lay half chiles in pan and top with half the tortilla strips and half the cheese. Repeat layers. Beat egg substitute, milk, pepper, cumin and garlic powder. Pour over casserole and sprinkle with paprika. Bake uncovered for 40 minutes or until puffy and set in the center. Let stand 10 minutes before serving. Serve with salsa on the side

Yield: 8 servings
Calories: 295
Fat: 11g
Fiber: 1.4g

Chicken Casserole

Chicken Casserole

6 C. water
1/2 C. dry white wine
1-1/2 tsp. dried basil
2 garlic cloves, halved
1 (10-1/2-oz.) can low-salt chicken broth
6 chicken breast halves (about 2-1/4 lb.)
4 chicken thighs (about 1 pound)
Cooking spray
4 C. sliced cremini mushrooms (about 8 oz.)
1/4 C. all-purpose flour
1 C. 1% low-fat milk
1/2 tsp. salt
1/4 tsp. pepper
2 C. herb-seasoned stuffing mix
3 T. light butter, melted

Combine first 5 ingredients in a Dutch oven; bring to a boil. Add chicken; cover, reduce heat, and simmer 30 minutes or until tender. Remove chicken with a slotted spoon; bring broth mixture to a boil. Cook until reduced to 4 C. (about 30 minutes). Pour reduced broth mixture into a zip-top plastic bag. Snip off 1 corner of bag; drain 2 C. broth mixture into a 2-C. glass measure, stopping before the fat layer reaches the opening. Reserve remaining broth mixture for another use. Discard fat. Remove chicken from skin and bones; shred with 2 forks to measure 4-1/2 C. meat. Place chicken in a 13 x 9-inch baking dish coated with cooking spray. Preheat oven to 400°F. Place a large skillet coated with cooking spray over medium-high heat. Add mushrooms; sauté 5 minutes. Remove from skillet. Place flour in skillet; gradually add milk, stirring with a whisk until blended. Add 2 C. broth mixture; cook over medium heat 12 minutes or until slightly thick, stirring constantly with a whisk. Stir in mushrooms, salt, and pepper; pour over chicken. Combine the stuffing mix and butter in a bowl, and sprinkle over the mushroom mixture. Cover and bake casserole at 400°F for 20 minutes. Uncover and cook casserole 10 minutes or until bubbly.

Yield: 6 servings

Calories: 425
Fat: 14.3g
Fiber: 1.9g

Pineapple Chicken & Rice Bake

Pineapple Chicken & Rice Bake

2 pounds chicken breast
1/2 cup chopped onion
1 large red sweet pepper, cut into ¾-inch squares
1 8-ounce can pineapple chunks (juice pack)
1/4 cup frozen orange juice concentrate, thawed
2 T. Low Sodium soy sauce
1/8 tsp. ground cloves
2/3 C. long grain rice
1 C. chicken broth
Parsley sprigs or paprika

Place chicken pieces, onion, and red pepper into a large plastic bag set in a deep bowl. In a small mixing bowl stir together undrained pineapple, orange juice concentrate, soy sauce, and cloves. Pour pineapple mixture over chicken mixture in bag. Seal bag. Marinate the mixture in the refrigerator for 4 to 24 hours, turning bag occasionally. Before baking, drain chicken, reserving marinade and vegetables. Set chicken aside. Place uncooked rice in a 12×71/2×2-inch baking dish. Stir chicken broth and the reserved marinade-vegetable mixture into rice. Top with chicken pieces. Cover with foil. Bake in a 375° oven about 1 hour or till chicken and rice are tender. Garnish with parsley or sprinkle with paprika.

Turkey Enchilada Casserole

Turkey Enchilada Casserole

1 1/2 lb. ground turkey breast
1/2 C. chopped onion
1 T. minced garlic
2 T. minced fresh oregano leaves or 1 T. dried
1/2 tsp. ground cumin
1 tsp. salad oil
1 can (29 oz.) red enchilada sauce
Salt
12 corn tortillas (6 in. wide)
2 C. shredded reduced-fat jack cheese (8 oz.)
Chopped fresh cilantro

In a 5- to 6-quart pan over high heat, stir turkey, onion, garlic, oregano, and cumin in oil until turkey is crumbly and no longer pink, about 4 minutes. Stir in 1 C. enchilada sauce. Add salt to taste. Meanwhile, cut tortillas in half. Arrange a fourth of the halves evenly over the bottom of a shallow 3-quart casserole, overlapping to fit. Sprinkle a fourth of the cheese evenly over the tortillas, then top with a third of the turkey mixture and a fourth of the remaining enchilada sauce, spreading each level. Repeat to make two more layers of tortillas, cheese, turkey mixture, and sauce; top with another layer of tortillas and sauce, then cheese. Bake in a 425° regular or convection oven until cheese is melted and casserole is hot in the center, 18 to 20 minutes. Sprinkle with chopped cilantro.

Yield: 8 servings
Calories: 249
Fat: 5.7g
Fiber: 1.7g

Cheese Enchilada Casserole

Cheese Enchilada Casserole

1 C. (4 oz.) shredded reduced-fat extra-sharp cheddar cheese
1 C. chopped tomato
1 C. fat-free cottage cheese
1/3 C. sliced green onions
2 tsp. chili powder
2 garlic cloves, minced
9 (6-inch) corn tortillas
Cooking spray
1 C. taco sauce (such as Ortega)
1/4 C. shredded Monterey Jack cheese

Preheat oven to 375°. Combine first 6 ingredients in a medium bowl. Arrange 3 tortillas in bottom of an 11 x 7-inch baking dish coated with cooking spray. Spread half of cheese mixture over tortillas. Repeat procedure with 3 tortillas and remaining cheese mixture; top with remaining tortillas. Pour taco sauce over tortillas; sprinkle with Monterey Jack cheese. Bake at 375° for 20 minutes or until cheese melts.

Yield: 4 servings
Calories: 299
Fat: 6g
FIber: 4.3g

Cheesy Brunch Casserole

Cheesy Brunch Casserole

1 lb. turkey Italian sausage
5 C. herb-seasoned stuffing mix (such as Pepperidge Farm)
Cooking spray
1/2 C. at-free, less-sodium chicken broth
2 T. butter, melted
1 1/2 C. (6 oz.) shredded reduced-fat extra-sharp cheddar cheese
2 C. 2% reduced-fat milk
1/2 tsp. onion powder
1/2 tsp. freshly ground black pepper
2 (8-oz.) cartons egg substitute

Preheat oven to 325°. Remove casings from sausage. Cook sausage in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain. Place sausage in a large bowl; add stuffing mix, tossing to combine. Place stuffing mixture in a 13 x 9-inch baking dish coated with cooking spray. Drizzle stuffing mixture with broth and butter; sprinkle with cheese. Combine milk and remaining ingredients, stirring with a whisk; pour milk mixture over stuffing mixture. Bake at 325° for 40 minutes or until set. Let casserole stand 5 minutes before serving.

Yield: 9 servings
Calaories: 298
Fat: 9.6g
Fiber: 2.9g

Hearty Beef, Rice, and Tomato Casserole

Hearty Beef, Rice, and Tomato Casserole

1 1/4 lb. beef round, cut into 1/2-inch cubes
1 C. dry red wine
3 C. water
1 tsp. fresh thyme
1 each bay leaf
1 clove garlic, crushed
2 large onions, sliced
1 1/2 C. brown rice
1 can stewed tomatoes, 14.5 oz.
2 tsp. fresh parsley, chopped
1/2 tsp. saffron, crushed, optional
Pepper, to taste

Preheat oven to 400 degrees. In a nonstick pan, brown the beef cubes on all sides. Place wine, water, crushed garlic, thyme, and bay leaf in a 3 quart covered casserole. Add the browned beef cubes, and cook in the oven for 1 hour in covered casserole. Meanwhile, after removing the beef, add the onions to the same pan, and sauté until lightly browned, about 5 minutes. Add the rice, and stir until lightly browned, about 3 minutes. Add the stewed tomatoes and their liquid. Add pepper to taste. After the beef cubes have cooked for 1 hour, heat the onion, rice, tomato mixture, and add heated mixture to the casserole, making sure that the rice is covered by liquid. Replace in oven and cooked for an additional hour. Check the casserole after 30 minutes to see if any additional liquid is needed. Remove from oven and sprinkle with grated Parmesan cheese, if desired.

Reuben Bake

Reuben Bake

5 C. cubed peeled baking potato
1/3 C. nonfat sour cream
1/4 C. skim milk
1/2 tsp. salt
1/4 tsp. pepper
Vegetable cooking spray
4 C. tightly packed very thinly presliced green cabbage
1 C. finely chopped deli corned beef (about 1/4 pound)
1/2 tsp. caraway seeds
1/4 C. nonfat Thousand Island dressing
1-1/4 C. (5 oz.) preshredded Swiss cheese, divided
Paprika

Place potato in a saucepan; add water to cover, and bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until very tender; drain well. Combine potato, sour cream, and the next 3 ingredients in a bowl, and beat at medium speed of a mixer for 2 minutes or until smooth. Set aside. Coat a large nonstick skillet with cooking spray, and place over medium heat until hot. Add the cabbage, corned beef, and caraway seeds, and sauté for 4 minutes or until cabbage wilts. Remove from heat; stir in dressing. Set aside. Spread half of potato mixture in the bottom of an 11 x 7-inch baking dish coated with cooking spray; top with cabbage mixture, and sprinkle with 1 C. cheese. Spread remaining half of potato mixture over cheese, and top with remaining 1/4 C. cheese. Sprinkle with paprika. Bake at 350 degrees for 40 minutes or until golden. Make-Ahead Tips: You can assemble the casserole up to 8 hours ahead of time; cover and chill. Let stand at room temperature 30 minutes before baking.

Yield 6 servings
Serving size: about 1-1/3 C.

Calories: 260
Fat: 8.9g
Fiber: 3.2g

Ham & Bean Casserole

Ham & Bean Casserole

1 T. olive oil
1 large onion, diced
2 T. minced garlic
2 C. diced, cooked ham
3 C. cooked white pea beans
2 C. diced, canned tomatoes
1 C. grated reduced fat Cheddar cheese
1/2 tsp. basil
1/4 tsp. pepper

Topping:
1 1/2 C. fresh bread crumbs
1/4 C. Parmesan or Romano cheese
1/4 C. finely chopped fresh parsley
1 T. olive oil

In a non-stick skillet, heat the olive oil over medium/high heat. Sauté the onions and garlic until soft. Remove from heat. In a large bowl, combine the garlic/onion mixture with the ham, beans, tomatoes, cheese, basil and pepper. Spoon into a lightly greased 3 quart (3L) casserole dish. Combine all topping ingredients and spoon evenly over casserole. Bake in a preheated 350 degree oven for 30-40 minutes, or until topping is a light golden color.

Baked Cavatelli

Baked Cavatelli

2-1/3 C. dried cavatelli or wagon wheel macaroni (7 ounces)

12 ounces uncooked Italian sausage links, sliced 1/2 inch thick, or lean ground beef

3/4 C. chopped onion

2 cloves garlic, minced

1 26-ounce jar pasta sauce

1 C. shredded mozzarella cheese (4 ounces)

1/4 tsp. black pepper

 

Cook pasta according to package directions. Drain; set aside. In a large skillet cook the sausage, onion, and garlic until sausage is brown; remove from skillet. Drain. In a large bowl stir together pasta sauce, 3/4 C. of the mozzarella cheese, and the pepper. Add the cooked pasta and the drained sausage mixture. Stir gently to combine. Spoon the mixture into a 2-quart casserole. Bake, covered, in a 375 degree F oven for 25 to 30 minutes or until nearly heated through. Uncover; sprinkle with the remaining 1/4 C. mozzarella cheese. Bake about 5 minutes more or until cheese is melted.

Layered Macaroni Casserole

Layered Macaroni Casserole

1 pound lean ground beef

1/2 C. chopped onion

1 garlic clove, minced

1 (28 oz.) can crushed tomatoes

1 (6 oz.) can tomato paste

2 tsp. sugar

1 tsp. salt

1 tsp. chili powder

1/2 tsp. dried basil

1/2 tsp. dried oregano

1/8 tsp. pepper

8 oz. uncooked elbow macaroni

2 C. fat-free cottage cheese

1 1/2 C. shredded reduced-fat Cheddar cheese

 

TOPPING:

1/4 C. dry bread crumbs

1/4 C. grated Parmesan cheese

1 T. butter or stick margarine, melted

 

In a nonstick skillet, cook ground beef, onion and garlic over medium heat until meat is no longer pink; drain. Add the tomatoes, tomato paste and seasonings. bring to a boil. Reduce heat; cover and simmer for 1 hour. Meanwhile, cook macaroni according to package directions; drain. Add cottage cheese. In a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray, layer 1 C. meat sauce, a third of the macaroni mixture and a third of the cheddar cheese. Repeat layers twice. Top with remaining meat sauce. Combine topping ingredients; sprinkle over sauce. Bake, uncovered, at 325 degrees F for 40-45 minutes. Let stand for 10 minutes before serving.

 

Yield:

Calories:

Fat:

Fiber: