November 4, 2015

Casseroles are a great, easy meal option on a chilly day.


Shrimp and Grits Casserole

Serves 6

Nothing says home like shrimp and grits. A few spoonfuls of cream cheese help give this casserole its great velvety texture.



2 cups 2 percent reduced-fat milk
3/4 cup fat-free, less-sodium chicken broth
1 cup uncooked quick-cooking grits
1/4 teaspoon salt
1/2 cup (2 ounces) shredded Parmesan cheese
2 tablespoons butter
1 (3-ounce) package 1/3-less-fat cream cheese
3 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh chives
1 tablespoon fresh lemon juice
2 large egg whites
1 pound peeled and deveined medium shrimp, coarsely chopped
Cooking spray
Hot pepper sauce (optional)


  1. Preheat oven to 375 F.
  2. Combine milk and broth in a medium heavy saucepan; bring to a boil. Gradually add grits and salt to pan, stirring constantly with a whisk. Cook 5 minutes or until thick, stirring constantly. Remove from heat. Stir in Parmesan, butter and cream cheese. Stir in parsley and next 4 ingredients (through shrimp). Spoon mixture into an 11-by-7–inch baking dish coated with cooking spray.
  3. Bake at 375 F for 25 minutes or until set. Serve with hot pepper sauce, if desired.


Nutrition Facts Per Serving: Calories: 341. Calories from fat: 34 percent. Fat: 13 grams. Saturated fat: 7.5 grams.  Monounsaturated fat: 3.5 grams. Polyunsaturated fat: 1 gram. Protein: 27.5 grams. Carbohydrates: 27.2 grams. Fiber: 0.6 grams. Cholesterol: 149 milligrams. Iron: 3.2 milligrams. Sodium: 571 milligrams. Calcium: 293 milligrams.


Source: Cooking Light


Spaghetti Squash Casserole with Ricotta and Spinach

Serves 8

Sometimes you just crave comfort. This combo of hearty vegetables and creamy ricotta is perfect for tonight or reheated tomorrow.



3-pound spaghetti squash, halved lengthwise and seeded
1 tablespoon olive oil
15-ounce container ricotta
1 large egg
4 cups baby spinach, chopped
1 garlic clove, chopped
1/8 teaspoon ground nutmeg
kosher salt and black pepper
2 cups grated mozzarella (1/2 pound)


  1. Heat oven to 400 F. Place the squash on a rimmed baking sheet, drizzle the cut sides with the oil, place cut-side down and roast until tender, 40 to 50 minutes.
  2. Meanwhile, in a large bowl, combine the ricotta, egg, spinach, garlic, nutmeg, 1 teaspoon salt and 1/8 teaspoon pepper.
  3. With a fork, gently scrape out the strands of flesh and add to the ricotta mixture. Mix gently to combine.
  4. Transfer the mixture to an 8-inch-square baking dish, sprinkle with the mozzarella and bake until browned and bubbling, 18 to 22 minutes.


Nutrition Facts Per Serving: Calories: 245. Fat: 16 grams. Saturated fat: 9 grams. Protein: 14 grams. Carbohydrates: 13 grams. Fiber: 3 grams. Cholesterol: 76 milligrams. Iron: 1 milligram. Sodium: 514 milligrams. Calcium: 295 milligrams.


Source: Real Simple


Egg and Hash Brown Casserole

Serves 6

Who has time to make omelets for the whole family? This dish combines the tasty elements of an omelet with the ease of a casserole, perfect for a Sunday morning.



8 center-cut bacon slices
1 1/2 cups chopped onion
8 ounces sliced shiitake mushroom caps
3 garlic cloves, minced
2 cups shredded hash brown potatoes
1/4 cup no-salt-added chicken stock
5 cups fresh baby spinach
2 tablespoons thinly sliced fresh basil
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 ounces reduced-fat Swiss cheese, finely chopped
Cooking spray
1/2 cup 1 percent low-fat milk
6 large eggs, lightly beaten



  1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Increase heat to medium-high. Add onion, mushrooms and garlic to drippings in pan; sauté for 6 minutes. Add potatoes and stock; cook 6 minutes, stirring frequently. Add spinach, basil, 1/4 teaspoon salt and 1/4 teaspoon pepper; cook 2 minutes or until spinach wilts. Remove from heat; let stand 10 minutes. Stir in crumbled bacon and cheese. Place mushroom mixture in an 11-by-7-inch broiler-safe glass or ceramic baking dish coated with cooking spray. Cover and refrigerate overnight.
  2. Preheat oven to 350 degrees.
  3. Uncover dish. Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, milk and eggs in a medium bowl. Pour egg mixture over mushroom mixture. Bake at 350 F for 28 minutes.
  4. Preheat broiler to high; remove dish while broiler preheats. Broil 3 minutes or until top is browned and just set. Let stand 5 minutes.


Nutrition Facts Per Serving: Calories: 238. Fat: 9.5 grams. Saturated fat: 4.3 grams. Monounsaturated fat: 2.7 grams. Polyunsaturated fat: 0.9 grams. Protein: 16.9 grams. Carbohydrate: 21.3 grams. Fiber: 2.8 grams. Cholesterol: 199 milligrams. Iron: 2 milligrams. Sodium: 618 milligrams. Calcium: 188 milligrams.


Source: Cooking Light


Light Baked Spaghetti

Serves 6

Bobby Deen shares his light version of everyone’s favorite (usually heavy) classic.



Kosher salt
6 ounces whole-wheat angel hair pasta
2 teaspoons extra-virgin olive oil
1 onion, finely chopped
2 cloves garlic, finely chopped
1/2 pound sweet Italian chicken sausage, casings removed
2 green bell peppers, diced
1/2 pound button or cremini mushrooms, sliced
1/2 teaspoon seasoned salt
1/4 teaspoon Italian seasoning
1 28 -ounce can crushed tomatoes
3/4 cup water
1 cup torn fresh basil leaves
Cooking spray, for the pan
1/2 cup shredded part-skim mozzarella cheese
1/2 cup shredded cheddar cheese


  1. Bring a large pot of salted water to a boil. Add the pasta and cook according to the package directions; drain.
  2. Meanwhile, heat the olive oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until soft, about 5 minutes. Stir in the garlic and cook 2 minutes. Add the sausage and cook, breaking up the meat with a wooden spoon, until browned, about 5 minutes. Stir in the bell peppers, mushrooms, seasoned salt and Italian seasoning and cook, stirring frequently, until the vegetables are soft, about 4 minutes. Stir in the tomatoes, 3/4 cup water and the basil and bring to a boil. Reduce the heat to medium-low and simmer until the sauce thickens slightly and the flavors are blended, about 15 minutes.
  3. Preheat the oven to 375 F. Spray a 2-quart casserole dish with cooking spray. Add the pasta to the skillet and toss to combine with the sauce. Spoon half of the pasta mixture into the casserole dish. Sprinkle with half of each cheese. Spoon the remaining pasta mixture on top. Sprinkle with the remaining cheese and cover loosely with foil sprayed with cooking spray (do not let the foil touch the cheese). Bake until the cheese is melted and bubbly, 20 to 25 minutes. Let stand 5 minutes before serving.


Nutrition Facts Per Serving: Calories: 323. Total fat: 11 grams. Saturated fat: 4 grams. Protein: 20 g. Total carbohydrates: 36 grams. Fiber: 6 grams. Cholesterol: 48 miligrams. Sodium: 836 miligrams.

Source: Food Network



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