Showing posts with label side. Show all posts
Showing posts with label side. Show all posts
Sunday, May 8, 2011
Cut Calories with Cauliflower
If you love the flavor of a loaded baked potato, but aren't a fan of the associated carbs, this recipe is for you. In my cauliflower casserole, I use the same ingredients that you would add to a twice baked potato or potato casserole. Although the texture is slightly different, the flavor is very similar. Plus this alternative saves quite a few calories. The casserole is creamy and cheesy and everything that typically contradicts a healthy food. It is the perfect side item to add a bit of southern comfort. For a complete meal, I paired the casserole with baked chicken tenders and steamed green beans.
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

Labels:
casserole,
cauliflower,
comfort food,
easy,
healthy,
quick,
side,
yogurt
|
1 comments
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

Labels:
casserole,
comfort food,
healthy,
side,
squash,
summer,
vegetable
|
3
comments
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