I make a lot of casseroles, but I've noticed most of them use cream soups or sour cream - really fatty ingredients.
Does anyone have an easy, healthy, but still tasty casserole recipe?Healthy Casserole Recipes?
HEALTHY CASSEROLE
3 c. broccoli flowerets, cooked tender-crisp
3 carrots, cut in 2 inch pieces, halved length-wise, cooked tender-crisp
1 c. sliced yellow squash
1 c. mushrooms, halved
Prepare white sauce; remove from heat. Add 2 tablespoons lemon juice and 1/2 teaspoon dried tarragon leaves. Pour over vegetables. Bake in 350 degree oven for 25 minutes or until tender. Serves 6.Healthy Casserole Recipes?
My favourite casserole is simple, but if you are used to eating creamier casseroles then it might not be for you!
Lamb casserole, 1 hour, max, including prep time.
Put shoulder lamb chops (1-2 per person) into casserole dish and just about cover with beef or vegetable stock (stock cubes work fine). Pop into hot oven. Meanwhile, parboil baby potatoes and carrots ( I do mine together in the same pot). Chop some white onion. I use 2. When veg is soft but not quite done transfer to casserole dish ( lamb should be at least half cooked by now) Add the onions and stir. Add more stock if needed. Go have a chat with your husband over a glass of wine! When lamb is cooked through, remove lid for about five minutes to brown off while you set the table, then serve.
Sorry I can't give you specific timing, I just know myself when it's done! If you can't fit the potatoes into the casserole dish don't worry, they work just as well fully boiled with the gravy spooned over them on the plate. So long as the carrots and onion go in the flavours should be lovely. Frozen peas also work in this and give a bit of colour too, just pop them in near the end of cooking.
From Cooking Light, can't be too bad.
Tuna Noodle Casserole Recipe
Source: 漏 Cooking Light Magazine
INGREDIENTS
鈥?1 tablespoon stick margarine or butter
鈥?3/4 cup diced onion
鈥?1 cup 2% reduced-fat milk
鈥?1 (10 1/2-ounce) can condensed reduced-fat cream of mushroom soup with cracked pepper and herbs, undiluted (such as Healthy Choice)
鈥?3 cups hot cooked egg noodles (about 6 ounces uncooked pasta)
鈥?1 1/4 cups frozen green peas, thawed
鈥?1 tablespoon lemon juice
鈥?1/4 teaspoon salt
鈥?1/4 teaspoon pepper
鈥?2 (6-ounce) cans low-sodium tuna in water, drained and flaked
鈥?1 (2-ounce) jar diced pimiento, drained
鈥?1/3 cup fresh bread crumbs
鈥?2 tablespoons grated Parmesan cheese
DIRECTIONS
Preheat oven to 450 degrees F.
Melt margarine in a saucepan over medium-high heat. Add onion; saut茅 3 minutes. Add milk and soup. Cook 3 minutes; stir constantly with a whisk. Combine soup mixture, noodles, and next 6 ingredients (noodles through pimiento) in a 2-quart casserole. Combine bread crumbs and cheese; sprinkle on top. Bake at 450 degrees F 15 minutes or until bubbly.
4 servings (serving size: 1 1/4 cups)
Facts per Serving
Calories: 402 Fat: 8g Carbohydrates: 52g
Cholesterol: 84mg Sodium: 795mg Protein: 29g
Fiber: 5g % Cal. from Fat: 18% % Cal. from Carbs: 52%
TEXAS HASH
1 lb. lean ground beef (try 96/4)
3 large onions, sliced
1 large green pepper, chopped
16 oz. tomatoes
6 oz. tomato juice
1/2 c. uncooked rice
1/2 tsp. chili powder
1 tsp. salt
1/4 tsp pepper
In large skillet, brown ground beef and drain the fat. Add onions %26amp; green pepper; cook until onion is tender. Stir in everything else and pour into a 2 qt. casserole. Cover and bake 1 hr. Can be topped with crushed corn chips (or not)
serves 4-6
You can prepare the meat mixture the night before, put it in the casserole pan and refrigerate. Stick in the oven when you get home from work ....
btw... Substitute NON-FAT sour cream for those other recipes that you have ... or plain yogurt. Greek yogurt is very thick, like sour cream
Try Googling ';healthy crock pot recipes'; and you'll get a lot of ideas that you can toss in the crock pot before work and come home to a good, healthy meal.
http://busycooks.about.com/od/healthycro鈥?/a>
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