| CASSEROLES |
| Back to the 50's Casserole Source of Recipe Healthy Exchanges Board List of Ingredients 16 ounces extra lean ground sirloin beef or turkey breast 1 (10 3/4 ounce) can of Healthy Request Cream of Chicken Soup 1 (16 ounce) can of cut green beans, rinsed and drained 3 cups (10 ounces) shredded loose packed frozen potatoes 3/4 cup (3 ounces) shredded Kraft reduced fat cheddar cheese Preheat oven to 375 degrees. Press meat into an 8 x 8 inch baking dish sprayed with butter flavored cooking spray. Spread chicken soup evenly over meat. Layer green beans and potatoes evenly over soup. Evenly sprinkle cheddar cheese over top. Cover and bake for 50 minutes. Uncover and continue baking for 10 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings. Freezes well. HE: 2 2/3 pr, 2/3 ve, 1/2 br, 1/4 sl, 10 oc 198 calories, 6g fa, 21g pr, 15g ca, 505mg so, 111mg cl, 2g fi Diabetic: 2 1/2 mt, 1 ve, 1/2 st Stars 4 per serving |
| Baked Macaroni Casserole List of Ingredients 3 ounces elbow macaroni 8 ounces lean ground beef (10% or less fat) 1/2 cup chopped onion 1/2 cup chopped red bell pepper 1 cup tomato sauce (no salt added) 1/4 cup minced fresh flat-leaf parsley 1/4 teaspoon dried basil 1/4 teaspoon dried thyme leaves 1/4 teaspoon freshly ground black pepper 1 1/2 ounces skim-milk mozzarella cheese, grated Preheat oven to 350o F. In large pot of boiling water, cook macaroni 8-10 minutes, until tender. Drain, discarding liquid; set aside. In large nonstick skillet, cook beef, stirring to break up meat, 4-5 minutes, until no longer pink. Remove from heat; set aside. Spray medium nonstick skillet with nonstick cooking spray; heat. Add onion and bell pepper; cook over medium-high heat, stirring frequently, 5 minutes, until vegetables are softened. Add tomato sauce, parsley, basil, thyme, black pepper and reserved beef; cook, stirring frequently, 3 minutes, until heated through. Remove from heat. Add cooked macaroni to beef mixture; stir to combine. Transfer mixture to 1-quart baking dish; sprinkle evenly with cheese. Bake 20 minutes, until bubbling and slightly browned on top. SERVING SIZE: 1 1/4 cups stars 5.5 SELECTIONS: 1 1/2 Vegetables, 2 Proteins, 1 Bread PER SERVING: 238 Calories, 8 g Total Fat, 3 g Saturated Fat, 41 mg Cholesterol, 106 mg Sodium, 23 g Total Carbohydrate, 2 g Dietary Fiber, 18 g Protein, 87 mg Calcium |
| Beef Enchillada Casserole List of Ingredients 2 cups canned red chili sauce 2 tablespoons all-purpose flour 4 cups low-sodium tomato puree 1 1/2 teaspoons mild or hot chili powder 15 ounces lean ground beef (10% or less fat) 1/4 cup dehydrated onion flakes Twelve 6" corn tortillas, quartered 4 1/2 ounces sharp cheddar cheese, shredded 40 small or 24 large black olives, pitted and chopped To prepare sauce, in medium saucepan, stir 1/4 cup of the chili sauce and the flour until flour is dissolved. Gradually stir in remaining chili sauce, tomato puree and chili powder. Bring mixture to a boil over medium-high heat, stirring occasionally; cook, stirring constantly, 2 minutes, until slightly thickened. Remove from heat; let cool. Meanwhile, place large nonstick skillet over medium-high heat; add beef. Cook, stirring to break up meat, 4-5 minutes, until beef is no longer pink; stir in onion flakes. Remove from heat; set aside. Preheat oven to 375�F. Spray 13 x 9" casserole with nonstick cooking spray. Spread 1/2 cup of the cooled sauce over bottom of prepared casserole. Dip 12 tortilla quarters into remaining sauce; arrange evenly in casserole. Sprinkle evenly with one third of the beef mixture, one fourth of the cheese and one fourth of the olives. Top evenly with 1/2 cup of the sauce. Repeat layers 2 more times. Dip remaining 12 tortilla quarters into remaining sauce; arrange over sauce in casserole. Top evenly with remaining cheese, olives and sauce. Bake, covered, 35 minutes. Uncover; bake 25-30 minutes longer. Let stand 5 minutes. Makes 12 servings at 5.5 stars each SELECTIONS: 1/2 Fat, 2 Vegetables, 1/2 Protein, 1 Bread, 5 Optional Calories PER SERVING: 261 Calories, 9 g Total Fat, 4 g Saturated Fat, 33 mg Cholesterol, 843 mg Sodium, 34 g Total Carbohydrate, 4 g Dietary Fiber, 14 g Protein, 154 mg Calcium |
| Easy Italian Supper Source of Recipe Unknown List of Ingredients 3/4 lb. lean ground beef 1 lb. Pasta Accents - Garden Herb 3/4 cup spaghetti sauce 1 ounce shredded fat-free mozzarella cheese Heat a heavy nonstick pan over medium high heat. Add ground beef and cook 4-5 minutes, stirring frequently until browned. Drain off excess fat. Add vegetables and pasta to pan. Reduce heat to low, cover pan and simmer 8-10 minutes, or until vegetables are crisp-tender, stirring occasionally. Stir in sauce and simmer 2 minutes, or until hot. Sprinkle with cheese before serving. StarS: 5.5 PER SERVING: 250 Calories, 21.3 g Protein, 10.8 g Fat, 17.6 g Carbohydrate, 577 mg Sodium, 50 mg Cholesterol, 3.1 g Dietary Fiber |
| Layered Tijuana Casserole JoAnna Lund's Potful of Recipes List of Ingredients 8 oz extra lean ground turkey or beef 3/4 c chopped onion 1/2 tsp dried minced garlic 4 (6 in) corn tortillas 1 1/4 c chunky salsa 1 c Hunt's Tomato Sauce 10 oz pinto beans, rinsed & drained Scant 1 c shredded Kraft reduced-fat Cheddar cheese 1 c frozen whole-kernel corn, thawed 1/3 c sliced ripe olives In a large skillet sprayed with olive oil-flavored cooking spray, brown meat & onion. Place 1 tortilla in slow cooker container. Spoon half of meat mixture over tortilla. Layer 1/2 c salsa, 1/2 c tomato sauce & 1/4 c Cheddar cheese over top. Place another tortilla over cheese. Layer half of pinto beans, 1/4 c Cheddar cheese, 1/2 c corn and half of olives over top. Repeat all layers. Cover & cook on LOW for 6-7 hours. 264 Calories, 8gm fat, 16 gm Protein, 32 gm Carbs, 906 mg Sodium, 161 mg Calcium, 4 gm Fiber Diabetic: 2 Meat, 1 1/2 Starch, 1 Veg, 1/2 Fat 5 Stars |
| Ramen Stir Fry List of Ingredients 1 pound beef boneless sirloin, cut into thin strips 2 cups water 1 package (3 ounces) Oriental-flavor Ramen soup mix 1 package (16 ounces) fresh stir-fry vegetables 1/4 cup stir-fry sauce Spray 12 inch nonstick skillet with nonstick cooking spray; heat over medium-high heat. Cook beef in skillet 3 to 5 minutes, stirring occasionally, until brown. Remove beef from skillet. Heat water to boiling in skillet. Break up noodles from soup mix into water, stir until slightly softened. Stir in vegetables. Heat to boiling. Boil 5 to 7 minutes, stirring occasionally, until vegetables are crisp-tender. Stir in seasoning packet from soup mix, stir fry sauce and beef. Cook 3 to 5 minutes, stirring frequently, until hot. Makes 4 servings. 245 calories/7 fat/ 3 dietary fiber. 5 stars per serving |
| Tater Tot Casserole List of Ingredients 1 pound ground beef, extra lean 16 ounces frozen mixed vegetables 1 can Healthy Request Cream of Chicken Soup 1 can water 1/2 package onion soup mix 1/2 package tater-tots Brown meat and drain fat; mix with all ingredients in fry pan (except tater tots) and place in a 9x9 pyrex dish. Cover top completely with tater tots. Start oven at 425 degrees and then turn down to 375 degrees and bake about 1 - 1 1/4 hrs. Makes 6 servings at 5 stars each |
| Tuna Casserole List of Ingredients 1 can tuna in water, canned 1 cup macaroni -- uncooked 1 onion -- chopped 1 can peas, canned -- baby peas if possible 1 can reduced fat reduced sodium cream of mushroom soup 1 cup skim milk 6 tablespoons reduced fat cheddar cheese -- grated In a casserole dish, put in your macaroni, can of tuna, chopped up onion, can of peas, can of mushroom soup, cup of milk and mix all together. Sprinkle your shredded cheese all over top. Cover and bake at 350� for 1 hour. Serves 4 at 3 stars per serving |
| Tuscan Casserole List of Ingredients 15 1/2 oz canned cannellini beans, rinsed and drained 10 oz chopped frozen spinach, thawed 3/4 cup part-skim ricotta cheese 1/4 cup regular egg substitute 1 1/2 tsp table salt 1/2 tsp black pepper 2 tsp olive oil 1 medium onion(s), chopped 2 medium garlic clove(s), chopped 8 oz mushroom(s), sliced 3 slices reduced-calorie bread, torn in small pieces 2 Tbsp grated Parmesan cheese Heat oven to 350�F. Line 9 x 9-inch pan with aluminum foil. In bowl combine beans, spinach, ricotta, egg substitute, salt and pepper. In nonstick skillet over medium-high heat, heat olive oil. Add onion, garlic and mushrooms. Cook until mushrooms are almost dry and begin to brown, 10 minutes. Add to bean mixture. Spoon into pan and even out top. Sprinkle bread over mixture; top with cheese. Bake until bread is toasted and spinach is warmed through, 25 minutes. Let stand 10 minutes before serving. Serves | 8 stars per serving | 2 |
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