ONE-DISH WONDERS
With the right choices, casseroles are super easy and supply carbs, protein, and tons of vitamins-without the fat
I have made it super simple for you. With many options, pick from each category to make your casserole!! 😉
A casserole should have four standard components: a quality protein, a complex carbohydrate, vegetables, and a sauce. A topping is optional. If you start with cooked ingredients, such as leftover cooked brown rice, the cooking time will be about 30 minutes at 350 degrees. Uncooked ingredients, will need more moisture (water or vegetable stock) and can take up to 90 minutes to bake. Use a glass baking dish spritzed with canola or olive oil cooking spray and cover with foil for all but the last few minutes of baking.
Create your own healthy casserole by picking one food from each category below (amounts are for an 8X12-inch casserole dish).
Quality Protein Choices
12 ounces canned salmon or tuna
2 cups cooked chicken, turkey breast OR Pork loin
2 cups egg whites
Carb Choices
2 to 3 cups cooked wild or brown rice
2 to 3 cups cooked whole-grain pasta
2-3 cups quinoa
2 1/2 cups steamed sweet potatoes or yams
Veggie Options
1 1/2 to 2 cups of cut and either fresh or frozen:
broccoli
green beans
asparagus
stir-fry combination
egg plant
zucchini
onion
(ANY VEGGIE… OR VEGGIE COMBO)
Sauces
1 10-ounce can of low sodium chicken or veggie broth
1 1/2 c. Stewed tomatoes
1 1/2 cups salsa
Fat Choices
1/3 cup chopped nuts (almonds or walnuts)
1/3 cup flax seed
OPTIONAL—-
1/2 to 1 cup shredded cheddar cheese (reduced fat), part-skim mozzarella, or Parmesan
OTHER:
GARLIC IS A MUST
ANY OTHER SEASONINGS SUCH AS PARSLEY, BASIL, NO SALT SEASONING, ETC… WHICHEVER YOU PREFER! 😉
Preheat oven to 350 degrees. Combine all ingredients, except toppings, in a casserole dish sprayed with canola, olive oil or PAM cooking spray. Top with toppings and optional cheese (if using). Cover with foil and bake for 15 minutes, uncover for another 15 minutes, of that the last 5, switch to broil and allow to slightly brown! 🙂
Enjoy!!!