Showing posts with label casserole. Show all posts
Showing posts with label casserole. Show all posts
Sunday, May 8, 2011
Cut Calories with Cauliflower
Cauliflower Casserole
serves 6
Ingredients
10 oz. frozen cauliflower
3 tbsp fat free butter
2 tbsp diced onion
2 garlic cloves, minced
1/4 cup plain fat free Greek yogurt
2 tbsp egg whites
1 cup fat free shredded cheddar cheese, divided
salt and pepper, to taste
- Preheat oven to 350 degrees.
- Steam cauliflower until softened. Transfer to a large bowl and mash with a potato masher.
- Add butter, onion, garlic, greek yogurt, egg whites, and 1/2 cup cheese. Mix well.
- Spray casserole dish with cooking spray and transfer cauliflower mixture to dish. Top with remaining 1/2 cup cheese. Cover with aluminum foil.
- Bake for 25 minutes. Remove foil and bake for an additional 5 minutes.
Nutrition: 55 calories, 3g carbohydrate, 8g protein, 0g fat
Weight Watchers points: 1
Weight Watchers Plus points: 2
Wednesday, April 6, 2011
Nosh on Squash
I am pretty much always in the mood for fresh vegetables, but lately I have really been craving fresh summer vegetables. I love steamed or grilled yellow squash by itself so I figured it was be just as good with a few added ingredients, in order to make a casserole. This side dish recipe reminds me of the squash casserole at a local market/restaurant but I'm relatively sure that their version is far from low-fat. It seems that most vegetable casseroles contain very few actual vegetables and are smothered in cream soups, cheese, and other high calorie ingredients. I really liked the fact that the squash is the main ingredient in my recipe and its flavor is still distinct. The addition of cheese and greek yogurt really complemented the squash without overpowering it and the corn flakes provided a crunchy topping. I served this with grilled chicken tenders and sauteed turnip greens for a healthy, southern dinner.
Cheesy Squash Casserole
serves 8
Ingredients
6 medium yellow squash, thinly sliced
1 large onion, thinly sliced
1/2 cup parmesan cheese
1 cup fat-free shredded cheddar cheese
1/2 cup fat-free plain greek yogurt
salt and pepper, to taste
1 cup corn flakes
- Preheat oven to 350 degrees. Lightly grease 2-quart casserole dish.
- Boil squash and onions until tender, about 10 minutes. Drain.
- In a large bowl combine squash and onions, Parmesan, Cheddar, and yogurt. Add salt and pepper, to taste.
- Transfer mixture to prepared casserole dish. Top with corn flakes. Bake for 20 minutes.
Nutrition: 93 calories, 9g carbohydrate, 10g protein, 2g fat, 2g fiber
weight watchers points: 2
weight watchers plus points: 3
Tuesday, November 30, 2010
Leftovers are Nice with Turkey and Rice
Turkey and Wild Rice Casserole
Adapted from Eat Better America
serves 8
Ingredients
5 cups water
3/4 cup uncooked long-grain brown rice
3/4 cup uncooked wild rice
10 0z. (or 1 cup + 2 tbsp) light Alfredo sauce (I used Classico Light Alfredo Sauce)
1 cup 0% fat-free greek yogurt
1/2 cup fat-free chicken broth
1/4 cup grated Parmesan cheese
1/4 tsp dried thyme
1/4 tsp pepper
4 cups cut-up cooked turkey breast
1 bag (12 oz.) Green Giant Valley Fresh Steamers frozen mixed vegetables
1/2 cup bread crumbs (I put one slice light whole-wheat bread in the food processor)
1 tsp olive oil
- In a large sauce pan, heat water, brown rice, and wild rice to boiling. Reduce heat; cover and simmer 40 to 50 minutes or until rice is tender. Drain if necessary.
- Heat oven to 350 degrees. Spray a 9x13 baking dish with cooking spray.
- In a very large bowl, mix Alfredo sauce, yogurt, broth, Parmesan, thyme, and pepper until well mixed.
- Stir in rice mixture, turkey, and vegetables. Spoon into baking dish.
- In a small bowl, mix bread crumbs with olive oil; sprinkle over turkey mixture.
- Bake uncovered 40 to 50 minutes or until edges are bubbly and bread crumbs are lightly browned.
Nutrition: 274 calories, 35g carbohydrate, 22g protein, 5g fat, 3g fiber, 5 weight watchers points
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About Me
About Lauren
Nutrition student with a passion for giving yummy recipes a healthy make-over. Future RD on a constant search for the best food finds. And new blogger trying to relay my tasty ideas to everyone else.
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