Healthy Casserole Recipes

6 servings

Ingredients

Meatloaf: 1 1/2 lbs. ground chicken breast, skinless
1 cup onions, chopped
1cup bell peppers, chopped
1/3 cup fat-free saltine crackers crumbs
2 whole egg whites, slightly beaten
3 tbsp. skim milk
1 tsp. Thyme
1/2 tsp. Salt
1/2 tsp. black pepper
Topping: 3 cups mashed potatoes
1 1/2 cup skim milk
1 2/3 cup frozen mixed vegetables, thawed and cooked
1/2 tsp. Salt
1/2 tsp. black pepper
1/2 cup fat-free cheddar cheese, shredded

Instructions

Preheat oven to 375. Prepare a 9" baking pan with cooking spray; set aside. To prepare meatloaf, combine chicken, onions, bell peppers, crumbs, egg whites, three tablespoons milk, thyme, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Mix well with hands. Press mixture into bottom of prepared pan. Bake for 20 minutes, or until chicken is no longer pink inside. Meanwhile, in a 2-quart microwave-safe dish, combine mashed potatoes, remaining milk, mixed vegetables, remaining salt and remaining black pepper. Mix well. Spread over chicken mixture to edge of pan. Sprinkle with cheese. Broil four inches from heat five minutes, or until tip is lightly browned.

354 Calories; 4g Fat (10% calories from fat); 35g Protein; 40g Carbohydrate; 69mg Cholesterol; 1047mg Sodium

Serving SuggestionCut meatloaf into six rectangular pieces.

6 servings

Ingredients

1/2 cup onions, chopped
1 tbs. unbleached flour
1/2 tsp. dry mustard
1/2 tsp. Salt
1/8 tsp. black pepper
1/3 cup skim milk
1 1/2 cup fat-free cottage cheese
3 cup No Yolks egg noodle substitute, cooked
1 tsp. Parsley
1/2 cup fat-free cheddar cheese, shredded

Instructions

Cover and microwave onions in a 2-quart glass dish until tender. Blend in flour, mustard, salt, black pepper, and milk. Mix well. Microwave, uncovered, for one minute, or until mixture boils and thickens. Stir in cottage cheese, noodles, and parsley. Cover and microwave for six minutes or until hot. Stir in cheese. Microwave, uncovered until cheese has melted, three minutes.

126 Calories; 1g Fat (4% calories from fat); 12g Protein; 19g Carbohydrate; 5mg Cholesterol; 406mg Sodium

6 servings

Ingredients

8 3/8 oz. chicken flavor Ramen noodle soup
1/2 tsp. olive oil
2 cups frozen mixed vegetables - thawed
1 clove garlic - minced
10 1/2 oz. low-fat cream of mushroom soup
1 1/2 cup fat-free mozzarella cheese - grated
1/2 cup skim milk
1/8 tsp. black pepper
6 oz. tuna in water -- drained and flaked

Instructions

Cook noodles according to package directions. Add seasoning packets and drain off most liquid; set aside. In a 10" skillet over medium heat, in hot oil, cook vegetables and garlic two minutes, stirring often. Stir in soup, cheese, milk, and black pepper. Cook until cheese melts, stirring occasionally. Stir in reserved noodles and tuna. Heat through, stirring occasionally.

287 Calories; 2g Fat (7% calories from fat); 24g Protein; 44g Carbohydrate; 14mg Cholesterol; 1222mg Sodium

Adapted from Quick & Easy Casseroles

6 servings

Ingredients

1/2tsp olive oil
2c ground chicken breast, skinless -- cooked
1/2c onions -- chopped
1/2c bell peppers -- chopped
3c frozen corn kernels -- thawed
4c frozen hash browns -- thawed
3/4c skim milk
1/2tsp salt
1/4tsp black pepper
1/2 c fat-free cheddar cheese -- grated

Instructions

Preheat oven to 375. Prepare a 2-quart casserole dish with cooking spray; set aside. In a skillet, heat oil over medium heat. Add chicken, onions, and bell peppers. Cook until chicken is longer pink and vegetables are tender. Stir in corn, hash browns, milk, salt, and black pepper. Bake, covered, for 30 minutes or until heated through. Top with cheddar cheese. Bake for three minutes more or until cheese has melted.

275 Calories; 3g Fat (9% calories from fat); 24g Protein; 36g Carbohydrate; 46mg Cholesterol; 275mg Sodium

Ingredients

8 servings
8 pcs. Manicotti pasta, cooked
1/2 cup Swiss cheese, shredded
2 slices fat-free Swiss cheese singles, cut into strips
8 fat-free frankfurters
30 oz. vegetarian chili with beans, canned
10 oz. tomatoes and green chilies, drained and cut up

Instructions

Slit each frankfurter lengthwise to the center. Insert a strip of cheese into each slit. Place one cheese-stuffed frankfurter into each cook manicotti pasta shell; set aside. In a mixing bowl, combine chili with beans, tomatoes and chilies. Spoon two cups of the mixture into bottom of a 2-quart glass dish. Arrange filled manicotti shells atop chili mixture in dish. Pour remaining chili mixture over top. Cover and microwave on high for ten minutes, or until heated through, turning dish twice during cooking time. Uncover and sprinkle with shredded cheese. Microwave again on high for one minute, or until cheese has melted.

228 Calories; 3g Fat (11% calories from fat); 18g Protein; 33g Carbohydrate; 21mg Cholesterol; 976mg Sodium

10 servings

Ingredients

5 cups elbow macaroni, uncooked
2 tbs. unbleached flour
1 tbs. prepared mustard
1 1/2 tsp. Basil
1 tsp. Salt
1/2 tsp. garlic powder
1 1/2 cup skim milk
1 1/2 cup fat-free cheddar cheese, shredded
1tbs. fat-free Parmesan cheese

Instructions

Cook elbow macaroni according to package directions. Meanwhile, combine flour, mustard, basil, salt, and garlic powder in a saucepan. Gradually stir in milk with wire whisk. Cook and stir over medium heat for about four minutes, or until thickened and bubbly. Reduce heat to low. Stir in cheddar cheese and Parmesan cheese until melted. Stir in elbow macaroni.

223 Calories; 1g Fat (4% calories from fat); 10g Protein; 43g Carbohydrate; 1mg Cholesterol; 283mg Sodium

6 servings

Ingredients

Crust: 2cups long-grain white rice - uncooked
1 tbsp. Fleischmann’s Fat Free Spread
2 egg whites - whipped
1/2 cup fat-free Parmesan cheese
Sauce & Toppings: 1 1/2 cup Homemade Pizza Sauce
1cup mushrooms - sliced
2 cups low-fat polish sausage - sliced
8 oz. fat-free mozzarella cheese - grated

Instructions

Preheat oven to 400. Prepare a jelly-roll pan with cooking spray. In a mixing bowl, combine rice, spread, egg whites, and Parmesan cheese; mix well. Press evenly onto prepared pan. Spread sauce over crust. Top with mushrooms, polish sausage, and mozzarella cheese. Bake for 20 minutes or until crust is lightly browned.

419 Calories; 3g Fat (7% calories from fat); 32g Protein; 66g Carbohydrate; 40mg Cholesterol; 1326mg Sodium

6 servings

Ingredients

4 oz. No Yolks egg noodle substitute - uncooked
1/2 lb. ground chicken breast, skinless
1/2 cup bell peppers - chopped
1/2 cup onions - chopped
25 slices reduced fat turkey pepperoni - chopped
14 oz. pizza sauce
1 cup Homemade Pizza Sauce
8 oz. fat-free mozzarella cheese - shredded

Instructions

Cook egg noodle substitute according to package directions. In a skillet, combine chicken, bell peppers, and onions. Cook until chicken is no longer pink and vegetables are tender. Stir in noodles, pepperoni, and pizza sauce. Cook until heated through. Sprinkle with cheese. Cover and let stand until cheese has melted.

269 Calories; 3g Fat (11% calories from fat); 32g Protein; 24g Carbohydrate; 49mg Cholesterol; 927mg Sodium

8 servings

Ingredients

7 oz. Success Boil-in-Bag Brown Rice, two bags
20 slices reduced fat turkey pepperoni
1cup pizza sauce
8 oz. fat-free mozzarella cheese, shredded

Instructions

Prepare rice according to package directions. In a skillet, combine rice, pepperoni slices, pizza sauce, and one cup cheese. Cook over medium heat; stirring, until thoroughly heated. Top with remaining cheese.

154 Calories; 2g Fat (10% calories from fat); 13g Protein; 22g Carbohydrate; 11mg Cholesterol; 442mg Sodium

12 servings

Ingredients

Casserole: 32oz. frozen hash browns - thawed
1/2 cup onions - chopped
10 1/2 oz. low-fat cream of mushroom soup
1/3 cup honey
1 tsp. Salt
1 tsp. black pepper
1 pt. fat-free sour cream
1cup fat-free cheddar cheese - shredded

Topping: 1/2 cup reduced fat margarine - melted
1 cup corn flake crumbs

Instructions

Preheat oven to 350. Prepare a 9 x 13" pan with cooking spray; set aside. In a mixing bowl, combine hash browns, onions, soup, honey, salt, black pepper, sour cream, and cheese. Mix well. Place mixture in prepared pan. In a small bowl, combine margarine and crumbs. Top evenly over casserole. Bake for 45 minutes.

182 Calories; 2g Fat (10% calories from fat); 7g Protein; 38g Carbohydrate; 4mg Cholesterol; 400mg Sodium

6 servings

Ingredients

8 oz. spaghetti, thin - cooked
1/2 tsp. olive oil
2 up turkey light meat, skinless -- cooked and cubed
1cup celery - chopped
1/2 cup onions - chopped
1/2 cup red and green bell peppers - chopped
1env. Turkey gravy mix -- * see note
1 cup chicken broth
1/2 cup skim milk
1 tsp. Salt
1/2 tsp. black pepper
1/2 cup white bread crumbs

Instructions

Preheat oven to 350. Prepare a 2-quart casserole dish with cooking spray; set aside. Cook spaghetti according to package directions. In a skillet, heat oil over medium heat. Add turkey, celery, onions, and bell peppers. Cook until turkey is no longer pink and vegetables are tender. Stir in gravy mix, chicken broth, milk, salt, and black pepper. In a mixing bowl, combine spaghetti and turkey mixture. Pour into prepared dish. Bake for 30 minutes.

282 Calories; 3g Fat (9% calories from fat); 21g Protein; 41g Carbohydrate; 33mg Cholesterol; 832mg Sodium

Notes: Cook turkey gravy mix according to package directions.

12 servings

Ingredients

3 lg. celery stalks, diced
1 cup onions, chopped
1 cup bell peppers, chopped
18 oz. cornbread stuffing mix
3 cups water
10 oz. frozen corn kernels, thawed
6 oz. ham, extra lean, cooked and cubed
1/2 tsp. black pepper

Instructions

Preheat oven to 325. Prepare a 13 x 9" casserole dish with cooking spray; set aside. In a 12" skillet over medium heat, cook celery, onions, and bell peppers until tender, stirring occasionally. In mixing bowl, combine celery mixture, cornbread stuffing mixes, spice packets from mixes, water, corn, ham, and black pepper. Mix well. Spoon into prepared dish. Cover with foil and bake for 45 minutes or until heated through.

216 Calories; 3g Fat (10% calories from fat); 8g Protein; 41g Carbohydrate; 7mg Cholesterol; 777mg Sodium

Ingredients

1 large onion, sliced thin pizza dough (enough for 1 pizza)
1/4 cup grated nippy cheddar cheese
1/2 cup drained yogurt or pureed cottage cheese
1/2 lb. plum tomatoes, sliced
1/8 cup nicoise olives, pitted

Instructions

Cook onions with salt to taste, till soft. Cool slightly. Roll dough into 14 in. round about 1/8 in. thick. Place in casserole dish, leaving lots of dough overhanging. Layer onions over dough. Spread with yogurt or cottage cheese. Top with grated cheese. Arrange half of tomato slices on top. Sprinkle with olives. Top with remaining tomato slices & season with salt & pepper. Bake about 35-40 min. Let sit 5-10 minutes before serving.

Serving Information - Servings: 4 as a meal; 8 as part of a buffet. - Fat: 2.9 g - Calories: 184

8 servings

Ingredients

12 oz. tuna in water -- drained and flaked
1/2 tsp. olive oil
1/2 cup onions - chopped
1/2 cup bell peppers - chopped
1 clove garlic - minced
14 1/2 oz. crushed tomatoes
8 oz. no-salt-added tomato sauce
2 tbsp. Parsley
1 tsp. Salt
1/2 tsp. granulated sugar
1/2 tsp. Basil
1/2 tsp. Oregano
1/2 tsp. lemon juice
1/2 cup elbow macaroni - cooked
1/2 cup fat-free Parmesan cheese

Instructions

In a skillet, heat oil over medium flame. Add onions, bell peppers, and garlic. Cook until all is tender. Stir in crushed tomatoes, tomato sauce, parsley, salt, sugar, basil, oregano, and lemon juice. Cover and simmer 30 minutes. Stir in tuna and cooked elbow macaroni. Heat over low flame, 5 minutes. Sprinkle with Parmesan cheese and serve.

128 Calories; 1g Fat (8% calories from fat); 14g Protein; 15g Carbohydrate; 13mg Cholesterol; 631mg Sodium

6 servings

Ingredients

4 cup water
2 cup No Yolks egg noodle substitute, uncooked
1 tsp. Salt
1/2 cup skim milk
10 1/2 oz. low-fat cream of mushroom soup
6 oz. tuna in water, drained and flaked
2 cup frozen green peas, thawed
1/2 cup white bread crumbs

Instructions

Preheat oven to 350. Prepare a 2-quart casserole dish with cooking spray; set aside. Heat water to boiling. Add noodles and salt. Boil for 9 minutes and drain. Add milk to soup and mix well. Arrange half of noodles, half of tuna, half of peas, and half of soup mixture in layers in prepared dish. Repeat layers. Sprinkle bread crumbs on top. Bake for 30 minutes.

174 Calories; 1g Fat (6% calories from fat); 15g Protein; 26g Carbohydrate; 9mg Cholesterol; 687mg Sodium

6 servings

Ingredients

Filling: 1/2 tsp. Olive oil
1/2 cup onions - chopped
1/2 cup bell peppers - chopped
10 1/2 oz. low-fat cream of mushroom soup
1 cup fat-free cheddar cheese - shredded
1cup fat-free plain yogurt
1/2 tsp. crushed red pepper
1/2 tsp. black pepper
8 oz. elbow macaroni - cooked
12 1/2 oz. tuna in water -- drained and flaked
2 cups frozen corn kernels - thawed

Topping: 1/2 cup bread crumbs
1/2 cup fat-free Parmesan cheese

Instructions

Preheat oven at 350. In a 12" skillet heat oil over medium heat. Then, cook onions and bell peppers until tender. Add soup, cheddar cheese, yogurt, crushed red pepper, black pepper, macaroni shells, corn kernels, and tuna just until combined. Pour entire mixture into 2 1/2 quart casserole dish. Meanwhile, combine bread crumbs and Parmesan cheese. Sprinkle on top of the vegetable mixture. Bake for 30 minutes.

368 Calories; 4g Fat (9% calories from fat); 28g Protein; 58g Carbohydrate; 18mg Cholesterol; 512mg Sodium