3 LOW-FAT CASSEROLES UNDER 350 CALORIES

SPICY CHICKEN CASSEROLE

4 boneless chicken -in chicken thighs, skinned
1/3 cup chopped fresh cilantro, divided
1 cup frozen corn kernels, thawed
1/3 cup (3 ounces) fat-free cream cheese, softened
1/2 teaspoon ground red pepper
1/2 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
2 cups chopped onion, divided
6 garlic cloves, minced and divided
1 cup fat-free, lower-sodium chicken broth
2/3 cup salsa verde
1/4 cup water
2 tablespoons chopped pickled jalapeño pepper
9 (6-inch) corn tortillas
1/4 cup (1 ounce) fat-free or 2% shredded sharp cheddar cheese

1. Preheat oven to 425°.

2. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 4 minutes on each side. Place skillet in oven; bake at 425° for 10 minutes or until done. Remove chicken from pan; let stand 15 minutes. Remove meat from bones.  Place chicken in a medium bowl. Add 1 1/2 tablespoons cilantro, corn, and next 5 ingredients (through black pepper) to chicken; toss to combine.

3. Return pan to medium-high heat. Add 1/2 cup onion; sauté 5 minutes, stirring occasionally. Add 3 garlic cloves; sauté 30 seconds, stirring constantly. Add onion mixture to chicken mixture; stir to combine.

4. Combine remaining 1 1/2 cups onion, remaining 3 garlic cloves, broth, salsa, 1/4 cup water, and jalapeño in a medium saucepan over medium-high heat; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally. Remove from heat; let stand 10 minutes. Carefully pour mixture into a blender; add 2 tablespoons cilantro. Process until smooth.

5. Heat a large skillet over medium-high heat. Add 2 tortillas; cook 1 1/2 minutes on each side. Remove tortillas from pan; repeat procedure with remaining tortillas. Cut tortillas into quarters.
Spread 1/2 cup salsa mixture in the bottom of an 8-inch square glass or ceramic baking dish coated with cooking spray. Arrange 12 tortilla quarters over salsa mixture. Spoon half of chicken mixture over tortillas. Repeat layers, ending with tortillas. Pour remaining salsa mixture over tortillas; sprinkle evenly with cheddar cheese. Bake at 425° for 15 minutes or until bubbly and lightly browned. Top with remaining cilantro.

Calories 320  Fat 5g Protein 24g  Carbohydrate 42g

 

EGG HASHED CASSEROLE

8 lean bacon slices
1 1/2 cups chopped onion
8 ounces sliced shiitake mushroom caps
3 garlic cloves, minced
2 cups shredded hash brown potatoes (such as Simply Potatoes)
1/4 cup no-salt-added chicken broth
5 cups fresh baby spinach
2 tablespoons thinly sliced fresh basil
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
3 ounces reduced-fat Swiss cheese, finely chopped
1/2 cup skim milk
6 large eggs (or egg-whites/beaters), lightly beaten

1. Cook bacon in a large nonstick skillet over medium heat until crisp.  Remove bacon from pan; crumble. Increase heat to medium-high.  Add onion, mushrooms, and garlic to drippings in pan; sauté for 6 minutes.  Add potatoes and chicken broth; cook 6 minutes, stirring frequently.  Add spinach, basil, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 2 minutes or until spinach wilts.  Remove from heat; let stand 10 minutes.  Stir in crumbled bacon and cheese.  Place mushroom mixture in an 11 x 7-inch broiler-safe glass or ceramic baking dish coated with cooking spray.  Cover and refrigerate overnight.

2. Preheat oven to 350°.

3. Uncover dish.  Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, milk, and eggs in a medium bowl.  Pour egg mixture over mushroom mixture.  Bake at 350° for 28 minutes.

4. Preheat broiler to high; remove dish while broiler preheats.  Broil 3 minutes or until top is browned and just set.  Let stand 5 minutes.

Calories 220 Fat 6g Protein 17g Carbohydrate 21g






TURKEY CASSEROLE 

2 (4-ounce) turkey breasts
1 tablespoon butter
3 cups chopped onion
4 ounces sliced portobello mushrooms
1 1/2 pounds red potatoes, coarsely chopped
1/2 teaspoon kosher salt
1/2 cup fat-free, lower-sodium chicken broth
Cooking spray
3/4 cup (3 ounces) shredded Swiss cheese
2 tablespoons chopped fresh thyme

1. Preheat oven to 400°.

2. Heat a large nonstick skillet over medium-high heat. Add turkey to pan, and sauté for 5 minutes or until browned, stirring to crumble. Remove turkey from pan; drain. Wipe pan with paper towels. Melt butter in pan. Add onion; sauté 4 minutes, stirring occasionally. Add mushrooms; sauté 6 minutes, stirring occasionally. Add potatoes and salt; sauté 5 minutes or until browned, stirring occasionally.
Stir in turkey breasts and broth. Remove from heat. Spoon potato mixture into an 11 x 7-inch glass or ceramic baking dish coated with cooking spray; top with cheese. Cover and bake at 400° for 30 minutes. Uncover and bake an additional 15 minutes or until golden. Sprinkle with thyme.

Calories 290 Fat 4g Protein 21g Carbohydrate 38g

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