Since they can be made ahead and served later, casseroles are popular with cooks and eaters alike. Convenient and portable, they can be a great way to feed even the busiest of families. Casseroles are a great way to use up leftovers and are usually budget-friendly, but they can have a reputation for being unhealthy. With a few minor tweaks, they can be made into nutritious and satisfying one-dish meals.
Many casseroles can be made ahead and reheated for a meal in the next couple days, or even frozen for later. Consider making a double batch: one for now and one for a hectic night when making a healthy, homemade meal is a challenge. Don’t forget that casseroles can also be great for making sure everyone has a healthy breakfast ready to eat before school and work. Try some of the ideas below, or experiment on coming up with your own!
Casserole Craziness: Combine cooked whole grain pasta or rice, leftover chicken, and cooked or canned vegetables in a casserole dish. Toss with 4 tablespoons flour and your favorite seasonings. Add 2 cups of low sodium broth and bake at 350 degrees until the liquid thickens. Top with low fat cheese and bake until brown.
Chili Mac or Rice: Mix leftover chili with whole wheat pasta or leftover rice. Top with your favorite low fat cheese and bake at 350 degrees until bubbly.
Shepherd's Pie: Mix 1 ½ - 2 cups leftover cooked ground turkey or low fat ground beef and stir in ½ cup frozen onion and 1 cup canned or frozen peas and carrots blend. Spray casserole dish with nonstick spray and pour meat and vegetable mixture into the pan. Top with mashed potatoes or mashed sweet potatoes and bake at 350 degrees for 20 to 25 minutes or until browned.
Meatloaf Madness: Freshen up traditional meatloaf by mixing 1 pound of ground chicken or turkey with one beaten egg, ½ cup rolled oats, one can of cubed potatoes or 2 cups frozen shredded potatoes, ½ cup cooked onions or 1 teaspoon onion powder, and your favorite seasonings. Add in 1-2 cups of vegetables such as canned or frozen spinach, zucchini, or mushrooms. Press into a loaf pan or 8x8 casserole dish that has been sprayed with nonstick spray and bake at 350 degrees for one hour. Note: If using frozen potatoes or vegetables, thaw slightly before adding to mix.
Enchilada Casserole: Mix together 3 cups cooked chicken, shredded or diced and one 16 ounce jar of salsa. Divide mixture equally into a package of 8 whole wheat tortillas by placing 1/8 of mixture into each tortilla, rolling up and placing into 11x13 pan. Repeat until all tortillas are lined up in pan. Make topping: Mix together the following: 1 cup plain low-fat Greek yogurt, 2 cups of chicken broth, 1 tablespoon of flour and 2 eggs. Pour mixture over enchiladas and sprinkle ½ cup of shredded cheese over the top. Bake at 375 degrees for 25 minutes. Serve with shredded lettuce and tomato.
Baked Oatmeal: Spray 8x8 baking dish with nonstick spray and in it mix 2 cups of uncooked old fashioned oats, 2 cups water, 2 teaspoons ground cinnamon or pumpkin pie spice, and 2 tablespoons of honey, molasses, or maple syrup. Stir in 1 ½ cups of your favorite frozen fruit such as blueberries or peaches. Sprinkle 2 tablespoons chopped pecans or other nuts and 1 tablespoon brown sugar over top (optional). Bake at 375 degrees for 40 to 45 minutes or until top has begun to turn golden brown. Serve warm, alone or with a dollop of low fat vanilla yogurt.
Rainbow Veggies and Egg Bake: In large bowl mix together 12 eggs, 1 cup low fat milk, 1 cup cottage cheese or ricotta, 2 cups frozen or canned potatoes, and a mixture of 3 cups of your favorite, brightly colored, chopped veggies such as spinach, zucchini, tomatoes, carrots, mushrooms, red peppers, and red onions. Pour into 9x13 casserole dish sprayed with nonstick spray and bake at 350 degrees for 50-55 minutes. Tip: Save time by buying shredded carrots, and frozen or canned veggies that have already been chopped!
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