A Casserole Connoisseur’s Guide to Healthy Substitutions

I grew up in church, literally. My father, the minister, saw to it that the preacher’s kids never missed a gathering. Even when not a scheduled event, we were still in church cleaning, folding bulletins, or just hanging out.

I credit my heritage for my expertise as a connoisseur of the all-American casserole. There’s just nothing quite like a potluck in the basement of a Baptist church to produce the finest, most authentic casserole cuisine.

It’s easy to see why casseroles have fallen out of favor with the weight- and health-conscious crowd. One serving of some casseroles can harbor an entire week’s worth of carbs or WW points.

Luckily, it’s not difficult to trim the calorie count and step up the nutritional value of almost any casserole recipe around, even those typically laden with high-fat ingredients. You can make healthier versions that taste just as good.

First, change the proportions by using more vegetables, beans, and whole grains. Add fewer sauces, cheeses, and fatty meats. Then, substitute reduced-fat versions of ingredients like sour cream, mayonnaise, cheese, cream cheese, salad dressing, and condensed soups.

Choose the leanest meats, such as skinless chicken breast, pork loin, and beef round. Or use soy-based meat substitutes. Trim all visible fat and skin from the meat you’re using.

The key to a healthy casserole is to choose recipes that call for:

• lots of vegetables
• legumes such as beans and lentil
• whole-grain pasta or brown rice
• chicken, turkey, or fish
• leaner cuts of beef, pork or lamb
• lower-fat cheeses, such as feta, cottage, light cheddar, or skim-milk mozzarella
• oil instead of butter, no more than 1 teaspoon per serving

Here are two fabulous casseroles that you won’t have to change at all. They’re that nutritious and delicious! Budget-friendly, too.

OK readers, your turn! What do YOU call a casserole? Is it a one-dish meal? Something baked? Something gooey? What substitutions do you make? Add your comments below.

Hearty Vegetable Lasagna

• 1 (16 oz.) package lasagna noodles
• 1 pound fresh mushrooms, sliced
• 3/4 cup chopped green bell pepper
• 3/4 cup chopped onion
• 3 cloves garlic, minced
• 2 tablespoons vegetable oil
• 2 (24-oz.) jars pasta sauce
• 1 teaspoon dried basil
• 1 (15-oz.) container part-skim ricotta cheese
• 4 cups shredded mozzarella cheese
• 2 eggs
• 1/2 cup grated Parmesan cheese

Cook the lasagna noodles in a large pot of boiling water for 10 minutes, or until al dente. Rinse with cold water and drain. In a large saucepan, sauté mushrooms, green pepper, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat and simmer for 15 minutes.

Mix together ricotta, 2 cups mozzarella cheese, and eggs. Preheat oven to 350° F. Spread 1 cup pasta sauce into the bottom of a greased 9×13-inch baking dish. Layer 1/2 each, lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering and top with remaining 2 cups mozzarella cheese. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving. Serves 12.

If you don’t need a large number of servings, you can make the lasagna in two 8×8 baking pans. Enjoy one today and freeze the other for later.

 

 

Southwest Casserole

This recipe makes two casseroles—one for dinner and one to freeze to enjoy later.

• 8 oz. (2 cups) uncooked elbow macaroni
• 2 pounds ground beef
• 1 large onion, chopped
• 2 garlic cloves, minced
• 2 cans (14.5 oz) diced tomatoes, undrained
• 1 can (16. oz.) kidney beans, rinsed and drained
• 1 can (6 oz.) tomato paste
• 1 can (4 oz.) chopped green chiles, drained
• 1 1/2 tspn salt
• 1 tspn chili powder
• 1/2 tspn ground cumin
• 1/2 tspn black ground pepper
• 2 jalapeno peppers, seeded and chopped (or to taste)
• 2 cups shredded Monterey Jack cheese

Cook the macaroni according to instructions on the package.

In the meantime, place beef and onion in a large saucepan over medium heat, breaking up the meat and until the beef is no longer pink.

Add garlic and cook 1 minute longer. Drain.

Stir in diced tomatoes, kidney beans, tomato paste, chiles, salt, chili powder, cumin, black pepper. Bring to a boil, then reduce heat and allow to simmer, uncovered for 10 minutes.

Drain macaroni, and add to beef mixture. Stir to incorporate.

Preheat oven to 375° F. Transfer contents of the saucepan to two  2-quart casserole baking dishes.

Top with cheese and jalapenos, dividing accordingly to cover both casseroles.

Cover and bake for 30 minutes. Uncover, continue to bake until bubbly and heated through for about 10 minutes longer or until bubbly and heated through.

Serve 1 casserole. Cool the second; cover and freeze for up to 3 months.

To use frozen casserole: Thaw in refrigerator 8  hours. Preheat oven to 375° F. Remove from refrigerator 3 minutes before baking. Cover and bake, increasing time as necessary to heat through or when a thermometer inserted into the center reads 165° F (about 20 to 25 minutes.)

Tip: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

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