CHEESY SQUASH CASSEROLE

Ingredients:

2 pounds yellow squash, sliced
3/4 cup chopped onion
1 tablespoon reduced-calorie margarine
2 tablespoons all-purpose flour
1 cup fat-free milk
3/4 cup (3 ounces) shredded reduced-fat Cheddar cheese
1/2 teaspoon salt
1/4 teaspoon pepper
Cooking spray
1/2 cup soft breadcrumbs, toasted

Directions:

Cook squash and onion in a small amount of boiling water 10 to 12 minutes or until vegetables are tender. Drain; set aside.

Preheat oven to 350°.

Melt margarine in a medium, heavy saucepan over medium heat. Add flour; cook, stirring constantly, 1 minute. Gradually add milk; cook, stirring constantly, until mixture is thickened and bubbly. Remove from heat; add cheese, salt, and pepper, stirring until cheese melts. Add squash mixture; stir well.

Spoon squash mixture into a shallow 1 1/2-quart baking dish coated with cooking spray. Sprinkle squash mixture evenly with breadcrumbs. Bake at 350° for 20 to 25 minutes or until mixture is thoroughly heated.

Makes 8 (3/4 Cup Servings)

Nutritional Info Per Serving: 
Calories: 95; 
Fat: 3.4g; 

Carbs: 11g; 

Fiber: 2.4g;
Sodium: 273mg; 
WW Points 2

GREEN BEAN CASSEROLE

Green Bean Casserole

Ingredients:

* 2 teaspoons canola oil
* 1 large onion, thinly sliced
* 1 medium onion, finely chopped
* 3-1/4 cups sliced mushrooms
* 1 clove garlic, minced
* 1/4 cup all-purpose flour
* 1 (16 ounce) can low-fat, low-sodium chicken broth
* 1 bay leaf
* 1/2 teaspoon dried thyme
* Pinch freshly ground nutmeg
* 3/4 cup low-fat sour cream
* Fresh ground black pepper to taste
* 1/2 cup cornflake crumbs
* 1 pound frozen green beans, or 4 cups lightly steamed green beans

Directions:

1. In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
2. Preheat the oven to 425 degrees F.
3. In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
4. Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
5. In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
6. In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

Nutritional Information (Per Serving)
Calories: 155
Protein: 7 g
Sodium: 268 mg
Cholesterol: 10 mg
Fat: 5 g
Dietary Fiber: 4 g
Sugars: 9 g
Carbohydrates: 25 g
Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat

CHICKEN TACO CASSEROLE

Chicken Taco Casserole

Ingredients:

Nonstick cooking spray
12 ounces chicken breast strips for stir-frying
2 cloves garlic, minced
1 teaspoon chili powder
2 teaspoons canola oil
1 medium onion, halved and thinly sliced
1 medium red or green sweet pepper, seeded and chopped
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1-1/2 cups purchased salsa
4 6-inch corn tortillas, coarsely torn
3 ounces reduced-fat Monterey Jack cheese, shredded (3/4 cup)
1/2 cup cherry tomatoes, chopped (optional)
1/2 of an avocado, pitted, peeled, and chopped (optional)
Fresh cilantro leaves (optional)

Directions:

1. Preheat oven to 350°F. Coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium-high heat. In a medium bowl, toss together chicken, garlic, and chili powder. Add to hot skillet. Cook for 4 to 6 minutes or until chicken is no longer pink, stirring frequently. Remove chicken from skillet; set aside.

2. Pour oil into hot skillet. Add onion and sweet pepper. Cook over medium heat about 5 minutes or until tender, stirring occasionally. Stir in spinach.

3. Coat a 2-quart square baking dish with cooking spray. Spread about 1/2 cup of the salsa into the bottom of the baking dish. Top with half of the tortilla pieces, half of the chicken mixture, and half of the vegetable mixture. Pour half of the remaining salsa over the vegetables and top with half of the cheese. Repeat layers once, except do not top with the remaining cheese.

4. Bake, covered, for 30 to 35 minutes or until heated through. Sprinkle with the remaining cheese. Let stand for 5 minutes before serving. If desired, garnish with cherry tomatoes, chopped avocado, and/or fresh cilantro.

Nutritional Info: 

Calories 196; 

Total Fat (g) 6; 
Cholesterol (mg) 43;
Sodium (mg) 544; 
 Carbs (g) 15; 
Total Sugar (g) 4

EGG & POTATO CASSEROLE

Egg And Potato Casserole

Ingredients:

Nonstick cooking spray
2 cups loose-pack frozen diced hash browns,
with onion and peppers
1 cup loose-pack frozen cut broccoli or asparagus
1/3 cup finely chopped Canadian-style bacon
1/3 cup evaporated fat-free milk
2 tablespoons all-purpose flour
2 8-ounce cartons refrigerated egg product, thawed
1/2 cup shredded reduced-fat cheddar cheese
1/2 teaspoon dried basil, crushed
1/4 teaspoon black pepper
1/8 teaspoon salt

Directions:

1. Preheat oven to 350 degree F. Coat a 2-quart square baking dish with nonstick cooking spray. Arrange hash brown potatoes and broccoli or asparagus in bottom of baking dish; top with Canadian bacon or ham. Set aside.

2. In a medium bowl gradually stir evaporated milk into flour. Stir in egg product, half of the cheddar cheese, the basil, black pepper, and salt. Pour egg product mixture over vegetables.

3. Bake in preheated oven for 40 to 45 minutes or until a knife inserted near center comes out clean. Sprinkle with remaining cheddar cheese. Let stand for 5 minutes before serving. Makes 6 servings.

Makes 6 Servings

Nutritional Info Per Serving: 
Calories: 188; 
Protein: 17 g; 
Sodium: 373 mg;
Cholesterol: 11 mg; 
Fat: 5 g; 
Dietary Fiber: 2 g; 
Carbohydrates: 18 g;

BROCCOLI CHEESE CASSEROLE

Ingredients:

14-16 ounce package frozen broccoli florets
4 ounces cream cheese, softened
4 ounces cheddar cheese, shredded
4 green onions, chopped
Salt and pepper, to taste
3 pieces bacon, chopped and fried until crisp

Directions:

Cook the broccoli 4-5 minutes or just until tender-crisp; drain very well. Put in a greased 2-quart casserole. Mix in the cream cheese, cheddar, green onion, salt, pepper and bacon. Bake at 350º for 20-30 minutes, until bubbly.

Makes 6 servings (Divide 6 Equal Portions)

Nutritional Info Per Serving:
185 Calories; 
15g Fat; 
10g Protein; 
3g Fiber; 

3g Carbs

BACON & EGG CASSEROLE

Bacon & Egg Casserole

Ingredients:

7 eggs
2/3 cup milk, unsweetened soy milk, or unsweetened almond milk
¼ cup chopped onion
1 cup chopped green pepper
1 cup chopped mushrooms
½ cup almond meal
2 cups shredded cheddar cheese
½ lb bacon, cooked crisp and crumbled
1 teaspoon dried thyme
1 teaspoon mustard powder
Salt and pepper

Directions:
Heat oven to 350° F.

Sauté the onions, peppers, and mushrooms in a little oil. Layer the vegetables, cheese, and bacon in a casserole dish. Blend the eggs, milk, almond meal, and spices and pour over the top. Sprinkle with paprika if you want.

Bake for about 30 minutes, or until the center just begins to set, or reaches 155-160° F. Let sit for 5-10 minutes to finish cooking the center.

Makes 6 Servings

Nutritional Info Per Serving: 
2 grams fiber, 
20 grams protein, 
295 calories, 
9 grams fat,
445 grams sodium, 

6 WW points

BEEF CASSEROLE

Beef Casserole


olive oil cooking spray
1 small, about 4 ounces, Russet or all-purpose potato
1 cup shredded low-fat mozzarella cheese
1 pound extra-lean ground sirloin
1 medium yellow onion, chopped
2 cloves garlic, minced
1 14 1/2-ounce can no-salt-added diced tomatoes with juice
1 tablespoon chili powder, or to taste
2 cups shredded green cabbage
salt (optional)
freshly ground pepper to taste
1 to 3 tablespoons purchased taco sauce
6 slices pickled jalapeño chile peppers (optional)
1. Preheat oven to 375°F (190°C, Gas Mark 5). Lightly coat a 2-quart (2 l) casserole with
cooking spray.
2. Peel and grate the potato into a bowl. Stir in 1/4 cup (29 g) of the cheese. Spread
evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato
is browned and crispy.
3. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet,
breaking up the beef with a wooden spoon as it browns. Discard any excess fat. Stir in
tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste.
Sauté, stirring, for a minute or two. If mixture seems too dry, add 1 tablespoon of the
bottled taco sauce, adding up to 2 tablespoons more, if needed, if mixture seems too dry.
4. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining
cheese and jalapeño slices (if using). Bake for 25 to 30 minutes, until casserole is hot and
bubbly. Serve at once.

Makes 6 Servings

Per serving: 235 calories, 24 g protein, 11 g total fat, 12 g carbs,
2 g fiber, 38 mg cholesterol, 357 mg sodium
Diabetic exchanges: 3 lean protein, 1 carbohydrate (1/2 bread/starch, 1 1/2 vegetable)

GROUND BEEF CASSEROLE / "KEEMA"

Keema (Ground Beef Casserole)
This is a delicious and easy Pakistani recipe
INGREDIENTS
1.5 lbs lean ground sirloin
1 cup chopped onions
2 cups canned crushed tomatoes
1 cup frozen peas
1 cup diced potatoes
1/2 teaspoon each cinnamon, tumeric, ginger
1 tbsp curry powder
salt and pepper to taste
DIRECTIONS
Brown ground sirloin in pan with onions until browned.
Add tomatoes, peas, potatoes and spices along with salt and pepper to taste.
Bring to a simmer and cook for 25 mintues.
Add water if it becomes too thick. It should have the consistency of chili.
Serve over brown rice or whole wheat couscous.

Number of Servings: 6

Nutritional Info

Amount Per Serving:

Calories: 199.2

Total Fat:	7g
Total Carbs:	12g
Dietary Fiber:	2.7mg
Protein:	22.5g

CHICKEN & BROCCOLI CASSEROLE

Chicken and Broccoli Casserole
 
A quick and easy dinner that is also low-fat.
INGREDIENTS
1lb chicken breast boneless, skinless
1 package frozen broccoli, broken apart
1 can reduced fat cream of mushroom soup
3 T. fat free mayo
1 cup reduced fat shredded cheddar cheese
DIRECTIONS
Boil chicken breast until done and drain. When cool enough to handle, cut into 1-inch pieces. In a square or round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese. Bake at 350 for 20 minutes or until cheese is melted. Serves 4.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 272.5

Total Fat:	6.4g
Total Carbs:	15.8g
Dietary Fiber:	3.4mg
Protein:	36.2g