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*~ Casseroles ~*

Posted by on Jan. 4, 2011 at 8:47 AM
  • 12 Replies

Share your healthier Casseroles here ~

Enchilada Casser-Ole!

 Enchilada Casser-Ole!
“My husband loves this casserole…but it never lasts too long!” And we can tell you why. Packed with black beans, cheese, tomatoes and Southwest flavor, it's an impressive-looking entree that's as simple as it is simply delicious! Marsha Wills - Homosassa, Florida
8 ServingsPrep: 25 min. Bake: 30 min.


  • 1 pound lean ground beef (90% lean)
  • 1 large onion, chopped
  • 2 cups salsa
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1/4 cup reduced-fat Italian salad dressing
  • 2 tablespoons reduced-sodium taco seasoning
  • 1/4 teaspoon ground cumin
  • 6 flour tortillas (8 inches)
  • 3/4 cup reduced-fat sour cream
  • 1 cup (4 ounces) shredded reduced-fat Mexican cheese blend
  • 1 cup shredded lettuce
  • 1 medium tomato, chopped
  • 1/4 cup minced fresh cilantro


  • In a large skillet, cook beef and onion over medium heat until meat
  • is no longer pink; drain. Stir in the salsa, beans, dressing, taco
  • seasoning and cumin. Place three tortillas in a 2-qt. baking dish
  • coated with cooking spray. Layer with half of the meat mixture, sour
  • cream and cheese. Repeat layers.
  • Cover and bake at 400° for 25 minutes. Uncover; bake 5-10 minutes
  • longer or until heated through. Let stand for 5 minutes before
  • topping with lettuce, tomato and cilantro. Yield: 8 servings.

Nutrition Facts: 1 piece equals 357 calories, 12 g fat (5 g saturated fat), 45 mg cholesterol, 864 mg sodium, 37 g carbohydrate, 3 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

*don't forget to make it even healthier use wheat tortillas & either ground chicken or turkey!

by on Jan. 4, 2011 at 8:47 AM
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by on Jan. 4, 2011 at 9:02 AM

Texan Ranch Chicken Casserole

 Texan Ranch Chicken Casserole
“Every time I serve this creamy casserole, it gets rave reviews. The recipe was passed down to me and is so good! It’s really easy to make, freezes well and has just a touch of heat. If your family likes more, add some jalapenos!” Kendra Doss - Smithville, MO
8 ServingsPrep: 25 min. Bake: 30 min.


  • 1 large onion, finely chopped
  • 2 celery ribs, finely chopped
  • 1 medium green pepper, finely chopped
  • 1 medium sweet red pepper, finely chopped
  • 1 tablespoon canola oil
  • 1 garlic clove, minced
  • 3 cups cubed cooked chicken breast
  • 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of celery soup, undiluted
  • 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
  • 1 can (10 ounces) diced tomatoes and green chilies, undrained
  • 1 tablespoon chili powder
  • 12 corn tortillas (6 inches), cut into 1-inch strips
  • 2 cups (8 ounces) shredded reduced-fat cheddar cheese, divided


  • In a large nonstick skillet coated with cooking spray, saute the
  • onion, celery and peppers in oil until crisp-tender. Add garlic;
  • cook 1 minute longer. Stir in the chicken, soups, tomatoes and chili
  • powder.
  • Line the bottom of a 3-qt. baking dish with half of the tortilla
  • strips; top with half of the chicken mixture and 1 cup cheese.
  • Repeat layers. Bake, uncovered, at 350° for 30-35 minutes or 
    • until bubbly. Yield: 8 servings.
    Nutrition Facts: 1 cup equals 329 calories, 12 g fat (5 g saturated fat), 65 mg cholesterol, 719 mg sodium, 31 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.

    *don't forget you can use our homemade cream of whatever soup and save on some sodium and calories with that.
by on Jan. 16, 2011 at 9:21 PM

Makeover Cheddar Tot Casserole

 Makeover Cheddar Tot Casserole

This delicious dish is truly comfort food at its finest. Sour cream, butter and cream of chicken soup combine with Tater Tots to create a creamy, filling base. Then it's topped with crushed potato chips and cheddar cheese which complete this sinful supper.
10 ServingsPrep: 15 min. Bake: 30 min.


  • 1 can (12 ounces) fat-free evaporated milk
  • 1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
  • 1 cup (8 ounces) reduced-fat sour cream
  • 1/4 cup butter, melted
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 package (32 ounces) frozen Tater Tots
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese
  • 1 cup crushed baked sour cream and onion potato chips


  • In a large bowl, combine the first six ingredients. Gently stir in
  • Tater Tots. Transfer to a 13-in. x 9-in. baking dish coated with
  • cooking spray. Sprinkle with cheese and potato chips.
  • Bake, uncovered, at 350° for 30-35 minutes or until bubbly and
  • heated through. Yield: 10 servings.
Nutrition Facts: 3/4 cup equals 326 calories, 19 g fat (8 g saturated fat), 32 mg cholesterol, 690 mg sodium, 35 g carbohydrate, 2 g fiber, 10 g protein.
by on Jan. 16, 2011 at 9:25 PM

Makeover Crunchy Sweet Potato Casserole

 Makeover Crunchy Sweet Potato Casserole

6 ServingsPrep: 20 min. Bake: 35 min.


  • 1-3/4 pounds sweet potatoes (about 3 large), peeled and cut into 2-inch pieces
  • 1/3 cup fat-free milk
  • 1/4 cup egg substitute
  • 1 egg
  • 2 tablespoons butter, softened
  • 1 teaspoon lemon extract
  • 1 teaspoon vanilla extract

  • 2/3 cup packed brown sugar
  • 1/4 cup all-purpose flour
  • 1 tablespoon cold butter
  • 1/4 cup chopped pecans


  • Place sweet potatoes in a large saucepan and cover with water. Bring
  • to a boil. Reduce heat; cover and cook for 15-20 minutes or until
  • tender. Drain and place in a food processor. Add the milk, egg
  • substitute, egg, butter and extracts; cover and process until
  • smooth. Pour into a 1-1/2-qt. baking dish coated with cooking spray.
  • In a small bowl, combine brown sugar and flour. Cut in butter until crumbly. Sprinkle over sweet potato mixture; sprinkle with pecans.
  • Bake, uncovered, at 350° for 35-40 minutes or until a thermometer reads 160°. Yield: 6 servings.
Nutrition Facts: 1/2 cup equals 331 calories, 10 g fat (4 g saturated fat), 48 mg cholesterol, 113 mg sodium, 55 g carbohydrate, 3 g fiber, 6 g protein.
by on Jan. 16, 2011 at 9:28 PM
Bump to come back!
Posted on CafeMom Mobile
by on Jan. 16, 2011 at 9:32 PM

mmmmmmmmmmmmmmm yum!  printed for later use!

by on Jan. 16, 2011 at 9:36 PM


by on Mar. 17, 2011 at 12:14 AM

Bite it!HG's Cran-tastic Apple Cornbread Stuffing 
HG's Cran-tastic Apple Cornbread Stuffing

"The Right Stuff" 

If you're planning your Turkey Day menu, you might want to take a moment to check out this new recipe. With homey, seasonal flavors like apple and cranberry mixed with sweet-n-savory cornbread, you kinda NEED to make room for this guilt-free dish in the lineup... 

1/2 cup all-purpose flour 
1/3 cup yellow cornmeal 
1/4 cup granulated sugar 
1/2 tbsp. baking powder 
1/8 tsp. salt 
3/4 cup canned cream-style corn 
1/3 cup fat-free liquid egg substitute (like Egg Beaters Original
1/3 cup fat-free plain Greek yogurt (like Fage Total 0%

1 large Fuji apple, cored and chopped 
1 sweet onion, chopped 
1 1/2 cups chopped celery 
1 tsp. chopped garlic 
4 slices light bread 
1/4 cup sweetened dried cranberries 
2 cups fat-free chicken broth 
1/2 tsp. dried sage 
1/4 tsp. dried thyme 
1/8 tsp. salt 
1/8 tsp. black pepper 

To make the cornbread, preheat oven to 375 degrees. Spray a loaf pan with nonstick spray and set aside. 

In a large bowl, combine flour, cornmeal, sugar, baking powder, and salt. Mix well and set aside.

In a medium bowl, combine corn, egg substitute, and yogurt. Whisk thoroughly. Add mixture to the large bowl and stir until completely mixed. 

Pour batter into the loaf pan and bake in the oven for about 25 minutes, until a toothpick inserted into the center comes out clean. 

Allow cornbread to cool completely. For speedier cooling, remove it from the pan once slightly cooled.

To make the stuffing, set oven temperature to 350 degrees. Spray a 13" X 9" baking pan with nonstick spray and set aside.

Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add apple, onion, celery, and garlic. Stirring often, cook until softened, about 5 minutes. Transfer to a large bowl and set aside.

Lightly toast bread slices. Meanwhile, chop cranberries and add to the large bowl. Tear toasted bread into bite-sized pieces and add to the bowl as well.

Crumble cornbread into pieces and add to the bowl. Add broth and spices, and gently stir to combine. Transfer contents to the baking pan. 

Bake in the oven until firm, 35 - 40 minutes. Let cool slightly before serving. Enjoy! 


Serving Size: 1 heaping cup
Calories: 159
Fat: 0.5g
Sodium: 375mg
Carbs: 34g
Fiber: 3.5g
Sugars: 15g
Protein: 5g

PointsPlus™ value 4*

HG Tip! Since the cornbread can take a while to cool, consider making it the night before (or a few hours before) you prepare the stuffing.

Fight it!Cornbread Stuffing, Average 
Cornbread Stuffing, Average

Protest Starch... 

Savory, bready side dishes are oh-so-tempting, especially at a big Thanksgiving feast. But WAIT! With so many items to sample, why waste an excessive amount of calories on super-dense stuffing? We love the scoopy, carby stuff (especially sweet cornbread versions). But stuffing is typically loaded with butter, eggs, and (DOY) bread, plus high-calorie add-ins like cream, sausage, nuts, and who knows what else?! It's a total gamble. What's the best way around it? HELLO, that's what WE'RE here for! Making little tweaks to traditional holiday dishes is a great way to keep everyone happy. Our fruit-loaded cornbread stuffing has something for everyone (except people who want super-fatty side dishes). This new classic will fit right in at the big meal, and you'll still fit into your pants. Everybody wins!

Serving Size: 1 cup
Calories: 368
Fat: 18g
Sodium: 1,257mg
Carbs: 44g
Fiber: 2g
Sugars: 6.5g
Protein: 7g

PointsPlus™ value 10*

by on Apr. 4, 2011 at 9:44 PM

Chicken and Broccoli Casserole

Nutritional Info
  • Fat: 6.4g
  • Carbohydrates: 15.8g
  • Calories: 272.5
  • Protein: 36.2g


1lb chicken breast boneless, skinless
1 package frozen broccoli, broken apart
1 can reduced fat cream of mushroom soup
3 T. fat free mayo
1 cup reduced fat shredded cheddar cheese


Boil chicken breast until done and drain. When cool enough to handle, cut into 1-inch pieces. In a square or round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese. Bake at 350 for 20 minutes or until cheese is melted. Serves 4.

Number of Servings: 4
by on Apr. 4, 2011 at 10:17 PM

Chef Meg's Healthy Chicken Vegetable Casserole

Nutritional Info
  • Fat: 8.8g
  • Carbohydrates: 35.8g
  • Calories: 316.9
  • Protein: 27.7g


12 oz chicken breasts, boneless and skinless, poached, and cubed into 1/2 inch squares
2 T all purpose flour
2 T butter, unsalted
10 oz skim milk
1 pinch white pepper
1 t Italian seasoning
1 T parmesan cheese, grated
7 oz penne pasta, whole wheat
2 yellow or orange bell peppers, chopped
1 zucchini, chopped
2 heads, approx. 12 ounces broccoli, chopped
1/3 c monterey jack cheese
nonstick cooking spray


Place chicken breasts in a small saucepan with a lid. Cover chicken with cool water. Place saucepan over a burner on low to moderate heat. Bring to a simmer; cover with lid and poach for approximately 20 minutes or until chicken is cooked. (This step can be done the night before.) 

Prepare the white sauce by placing the butter in a small sauce pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir until it starts to bubble. Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning and parmesan cheese to the sauce. Stir to combine. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350 degrees. During the last minute of the pasta's cooking, add the chopped broccoli to the water. Allow to simmer for one minute. 

Drain the pasta and broccoli. Spritz the bottom and sides of a 9 X 13 oven-proof casserole dish with nonstick cooking spray. 

In a large bowl, combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the Monterey jack cheese and cover with foil. 

Bake for 20 minutes; remove foil and continue to bake until cheese is melted.

Number of Servings: 6
by on Apr. 4, 2011 at 10:26 PM

Italian Vegetable Bake

Nutritional Info
  • Fat: 0.2g
  • Carbohydrates: 8.6g
  • Calories: 37.2
  • Protein: 1.8g


  • 1 can (28 oz.) whole tomatoes

  • 1 medium onion, sliced

  • 1/2 lb. fresh green beans, sliced

  • 1/2 lb. fresh okra, cut into 1/2" pieces or 3/4 cup (1/2 10 oz. pkg) frozen okra

  • 3/4 cup finely chopped green pepper

  • 2 tablespoon lemon juice

  • 1 teaspoon chopped fresh basil, or 1 teaspoon dried basil, crushed

  • 1-1/2 teaspoon chopped fresh oregano leaves, or 1/2 teaspoon dried oregano, crushed

  • 3 medium (7" long) zucchini, cut into 1" cubes

  • 1 medium eggplant, pared and, cut into 1" cubes

  • 2 tablespoon grated parmesan cheese


1. Drain and coarsely chop tomatoes. Save liquid. Mix together tomatoes and reserved liquid, onion, green beans, okra, green pepper, lemon juice, and herbs. Cover and bake at 325º F for 15 minutes. 

2. Mix in zucchini and eggplant and continue baking, covered, 60-70 more minutes or until vegetables are tender. Stir occasionally. 

3. Sprinkle top with parmesan cheese just before serving. 

Yield: 18 servings--Serving Size: 1/2 cup 
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