casserole

  • Sweet Potato and Apple Casserole

    2 sweet potatoes, peeled and cut into 1-inch cubes
    1 1/2 cups fresh apple juice
    1 teaspoon vanilla
    1/2 teaspoon each cinnamon, nutmeg, ground ginger
    (or ¼ teaspoon freshly grated ginger)
    4 apples, peeled and cut into 1-inch cubes
    1/3 cup raisins

    1. Preheat oven to 400 degrees. Lightly grease a 13-by-9-inch baking pan, and add sweet potatoes.
    2. In a small bowl, combine apple juice, vanilla, and spices. Pour mixture over sweet potatoes, cover, and bake for 50 minutes.
    3. Add apples and raisins; cover, and bake for 30 minutes or until tender. Uncover, and bake for 5 minutes to brown the top. Serve warm.

    nutrition info per serving (8): 124 calories; 0 g fat; 0 g saturated fat; 0 mg cholesterol; 1 g protein; 31 g carbohydrates; 3 g fiber; 22 mg sodium

  • Curried Squash And Veggie Casserole

    1 spaghetti squash, cooked
    2 cups broccoli florets, chopped and steamed
    1 cup red bell pepper, chopped
    1 cup low-fat sour cream
    1/4 cup skim milk
    1 tablespoon curry powder
    1/2 cup shredded Parmesan cheese
     

    1. In a bowl, combine spaghetti squash with broccoli florets, and red bell pepper.

    2. Mix in sour cream, skim milk, curry powder, and Parmesan cheese, stirring well to coat.

    3. Pour into a 9- by 13-inch casserole dish, and top with seasoned whole-wheat bread crumbs or prepared whole-grain stuffing (approximately 2 cups). Bake at 400 degrees for 30 minutes.

  • Egg-White Breakfast Casserole

    1 teaspoon extra-virgin olive oil
    1/2 cup onions, diced
    12 egg whites
    1/4 cup fat-free milk
    2 slices whole-wheat bread, torn into pieces
    1 cup broccoli fl orets, steamed
    1 cup spinach, stems removed, steamed
    Pinch nutmeg
    Fresh ground pepper and sea salt, to taste
    2 tablespoons freshly grated Parmesan cheese
    1 1/2 cups fat-free milk
    3 to 4 whole cloves; 3 to 4 peppercorns
    1 slice of onion
    1 clove garlic
    1/4 cup oil-packed sun-dried tomatoes
    2 teaspoons oil drained from sun-dried
    tomatoes
    2 1/2 teaspoons whole-wheat fl our
    Cayenne, sea salt, pepper to taste

    1. Heat a large saucepan over medium heat. Add olive oil and onions. Cook until caramelized.

    2. Preheat oven to 350 degrees. Spray a 9- by 9-inch baking dish. Whisk egg whites and milk. Season with cayenne, sea salt, and pepper. Spread bread pieces along bottom of pan; top with caramelized onions, broccoli fl orets, and spinach. Pour on the egg-white mixture. Add nutmeg, salt and pepper, and the Parmesan cheese. Bake for 20 to 25 minutes.

    3. While casserole bakes, put milk, cloves, peppercorns, and a slice of onion in a small pot. Cook over medium-high heat about five minutes. Remove from heat. Let stand for 15 minutes.

    4. Mince garlic and drained sun-dried tomatoes.

    5. Drain milk through a strainer into a bowl to remove cloves, peppercorns, and onion. In same pot, over medium heat, add oil and fl our. Stir to make a roux. Slowly add milk, whisking in a little at a time. When thickened, whisk in sun-dried tomatoes and garlic. Season with salt, pepper, and cayenne to taste.

    6. Serve casserole slices with a tablespoon of sundried tomato cream sauce on top.


    Nutrition info per serving (based on 6): 152 calories; 3.2 g fat; 0.7 g saturated fat; 2.7 mg cholesterol; 14.5 g protein; 17.3 g carbohydrates; 2.9 g fi ber; 304 mg sodium