Baked Pasta with Tuna, Spinach and Artichokes

1 pound short tube pasta
1 bottle grilled marinated artichokes, drained, chopped
1 bag frozen spinach, defrosted – squeeze out water
1 can of yellow fin tuna in olive oil
Bread crumbs
Olive oil
1 to 1.5 C coconut milk beverage or almond milk + 2 T potato starch (or corn starch) + pepper
Dried tarragon

Cook pasta according to directions; drain. In a bowl mix in artichokes, spinach and tuna. Pour the coconut milk slurry over and mix well. Place in a casserole dish. Sprinkle with bread crumbs, spray on some olive oil and sprinkle tarragon on top. Bake at 350 for about 20 minutes.

By: K2


Best Ever Enchilada Casserole

1 pound tomatillos, husks removed, halved
1 bag spinach
1 cup cilantro
Extra-virgin olive oil
Ground cumin and coriander
Corn tortilla (about 12 to 18)
Large red pepper, chopped
½ a bag frozen corn (thawed)
1 box salt-free kidney beans
Light shredded cheese
 
In a food processor, finely chop the tomatillos, spinach, and ½ C of cilantro. Add cumin and coriander. Chop the rest of the cilantro. Sautee red pepper in olive oil. Add corn and beans and cook for a little bit more. Take off heat. Add the cilantro.
 
In a casserole dish, layer tortillas, the “filling” (red pepper, corn, beans and cilantro), tomatillo sauce and then cheese. Do this layering a couple of times. Cook at 350 degrees for 15-20 minutes.
 
By: K2


Breakfast Casserole #2 (Kale or Chard)

9 eggs, 5 whole and 4 egg whites only
Pepper
Package (16 oz) of frozen hash brown potatoes (plain –no fat or salt added)
5 or so cups of finely chopped lacinato (dinosaur) kale (chard is another good option)
1 C light grated cheese
1/2 - 1/3 C grated pecorino romano cheese
Optional:
Cooked bacon
Other spices, herbs

Turn on oven to 350 degrees. Defrost hash browns in microwave. Spray casserole dish with olive oil. Place potatoes in dish, spray top with a little olive oil and place in oven. Wash and spin dry the kale; chop finely. Whisk eggs in a bowl (I add a little coconut or almond milk). Add pepper and any other spices or herbs of choice, and/or bacon. Take potatoes out of oven and turn up heat to 375. Place kale on top of potatoes. Follow with eggs and the shredded cheese. Top with pecorino cheese. Bake for about half an hour – until set and cheese is turning brown.

By: K2


Breakfast Casserole

1 package frozen hash browns (I use "naked" ones - no salt or oil)
3 green peppers, cut into strips
1 orange or red pepper, cut into strips
1 small onion, sliced into half-moons
1-2 clove garlic, minced
9 eggs (4 whole and 5 egg-whites)
1 bag shredded light cheddar cheese
2-3  T of Parmigiano-Reggiano

Place hash browns in a casserole dish. Bake in oven about 20 minutes. Meanwhile, heat some olive oil in a skillet. Saute onions until soft. Add peppers and continue to saute until cooked. Throw in garlic. Set aside. Place eggs in a bowl and whisk (add a little liquid if you prefer - I have used a little 1/2 and 1/2 I had on hand or unflavored coconut milk - the kind in a carton). Place veggies on top of hash browns. Follow with cheddar cheese (I use about 3/4th a bag). Sprinkle parm. on top. Place in a pre-heated 350 degree oven for 30 minutes or so. Let it sit for a little before cutting it into squares.

 

 

 


Vegetarian Enchilada Casserole

1 dozen corn tortillas
1 small can diced green chilies (hot)
Green or red salsa (low salt)
1 can pinto beans, drained (low salt)
1 small can sliced olives
1 carton low fat cottage cheese
Light shredded cheese (Mexican blend)
1 onion, chopped
1-2 zucchini, chopped
1 carton of mushrooms, chopped
1-2 t dried epazote (or oregano)

Add some olive oil to a pan and heat. Sauté vegetables until soft.

Mix together the beans, chilies, olives, vegetables, cottage cheese and epazote.

Dredge the tortilla in the salsa. Place half in bottom of an oiled casserole dish. Place half of veg mixture on top. Dredge the second half of tortilla in salsa and lay on top followed by rest of veg mix. Top with shredded cheese. Bake in 350 degree oven for about 30-40 minutes.


Chicken (or Turkey) Divan

1 1/2 pounds boneless, skinless chicken breast (used leftover turkey breast from Thanksgiving)
1 tablespoon extra-virgin olive oil
2 cups diced leek, white and light green parts only (only had a few shallots but would like to try with the leeks)
5 tablespoons all-purpose flour
14-ounces reduced-sodium chicken broth
1 cup low-fat milk (used non-fat soy)
2 tablespoons dry sherry
1/2 teaspoon dried thyme
Added: some fresh ground nutmeg
1/2 teaspoon freshly ground pepper
2 10-ounce boxes frozen chopped broccoli, thawed, or 1 pound broccoli crowns
1 cup grated Parmesan cheese, divided
1/4 cup low-fat mayonnaise (used low-fat Canola oil mayo)
2 teaspoons Dijon mustard
Added: Whole wheat dried breadcrumbs

Preheat oven to 375°F. Coat a 2-quart glass baking dish with cooking spray.
Place chicken in a medium skillet or saucepan and add water to cover. Bring to a simmer over high heat. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the center, 10 to 12 minutes. Drain and slice into bite-size pieces (I shredded the turkey).

Heat oil in a large nonstick skillet over medium-high heat. Add leek [diced shallots] and salt and cook, stirring often, until softened but not browned, 3 to 4 minutes. Add flour; stir to coat. Add broth, milk, sherry, thyme, nutmeg and pepper and bring to a simmer, stirring constantly. Add broccoli; return to a simmer. Remove from heat and stir in 1/2 cup Parmesan, mayonnaise and mustard.

Spread half the broccoli mixture in the prepared baking dish. Top with the chicken, then the remaining broccoli mixture. Sprinkle evenly with the remaining 1/2 cup Parmesan. I added about ¼ C breadcrumbs. Bake until bubbling, 20 to 25 minutes (added another 4-5 minutes under broiler to brown the top a bit). Let cool for 10 minutes before serving.

Nutrition: 308 Calories; 10 g Fat; 4 g Sat; 4 g Mono; 76 mg Cholesterol; 20 g Carbohydrates; 35 g Protein; 4 g Fiber; 712 mg Sodium; 401 mg Potassium

From: Eating Well

Mac n Cheese n Cauliflower

2.5 C skim milk
4 tablespoons light cream cheese
3 T flour
1/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon garlic powder
Dash or two of cayenne pepper
2.5 C shredded light cheese mix (e.g., cheddar and jack)
1/2 C shredded Pecorino Romano cheese
1 t Dijon mustard
8 cups cooked whole-wheat pasta (I prefer shells)
Chopped cauliflower (about a medium head), cooked (but not mushy)
Panko breadcrumbs
Spray oil

Preheat oven to 350 degrees. In a medium saucepan, combine milk, cream cheese, flour, salt, pepper, garlic powder and cayenne. Cook over medium-high heat, stirring, until mixture comes to a slow boil, 5 to 7 minutes. Remove pan from heat; stir in remaining cheeses and mustard until cheese melts. In a baking dish sprayed with oil, toss pasta with cauliflower; pour cheese mixture over top and stir together. Sprinkle bread crumbs on top and spray with some oil spray. Cook until heated through and bubbly. Yum.

By: K2


Grits & Greens Casserole

4 slices bacon, chopped
2 teaspoons extra-virgin olive oil
1 small onion, diced
4 cloves garlic, minced
2 cups reduced-sodium chicken broth or vegetable broth, divided
1/4 teaspoon salt
16 cups chopped collard greens or kale, stems removed (about 1 large bunch, 1 1/2-2 pounds)
2 cups water, plus more as needed
1 cup grits, not instant (I made more, about 2 C.)
3/4 cup shredded extra-sharp Cheddar cheese, divided (used light)
1/4 cup prepared salsa
1 large egg, lightly beaten (used 2)


Preheat oven to 400°F. Coat an 8-inch-square baking dish with cooking spray. Place bacon in a large Dutch oven. Cook over medium heat, stirring often, until crispy, 4 to 6 minutes. Remove with a slotted spoon to a paper towel-lined plate to drain. Pour off the bacon fat. Return the pot to medium-low heat; add oil, onion and garlic and cook, stirring often, until fragrant and starting to brown in spots, 2 to 8 minutes (cooking time will be quicker if you started with bacon). Add 1 cup broth and salt; bring to a boil over high heat. Add collards (or kale); stir until wilted down to about one-third the volume and bright green, 1 to 2 minutes. Cover, reduce heat to medium-low and simmer, stirring occasionally, until tender, 18 to 20 minutes. Adjust heat during cooking to maintain a simmer, and add water, 1/4 cup at a time, if the pan seems dry.

Meanwhile, bring 2 cups water and the remaining 1 cup broth to a boil in a large saucepan. Pour in grits in a steady stream, whisking constantly. Bring to a simmer, whisking constantly. Reduce heat to medium-low and cook, whisking often, until thick, about 5 minutes. Combine 1/2 cup cheese, salsa and egg in a small bowl. Remove the grits from the heat and quickly stir in the cheese mixture until combined. Working quickly, spread about half the grits in the prepared baking dish. Top with greens, spreading evenly. Spread the remaining grits over the greens. Sprinkle with the remaining 1/4 cup cheese and the reserved bacon (if using). Bake the casserole until hot and bubbling, about 20 minutes. Let stand for about 10 minutes before serving.
 
Per serving : 226 Calories; 8 g Fat; 3 g Sat; 2 g Mono; 50 mg Cholesterol; 31 g Carbohydrates; 11 g Protein; 4 g Fiber; 473 mg Sodium; 335 mg Potassium

From: Eating Well

6 servings, about 1 cup each | Active Time: 50 minutes | Total Time: 1 1/4 hours

Ingredients

  • 4 slices bacon, chopped (optional)
  • 2 teaspoons extra-virgin olive oil
  • 1 small onion, diced
  • 4 cloves garlic, minced
  • 2 cups reduced-sodium chicken broth or vegetable broth, divided
  • 1/4 teaspoon salt
  • 16 cups chopped collard greens or kale, stems removed (about 1 large bunch, 1 1/2-2 pounds)
  • 2 cups water, plus more as needed
  • 1 cup grits (not instant)
  • 3/4 cup shredded extra-sharp Cheddar cheese, divided
  • 1/4 cup prepared salsa
  • 1 large egg, lightly beaten

Preparation

  1. Preheat oven to 400°F. Coat an 8-inch-square baking dish with cooking spray.
  2. Place bacon (if using) in a large Dutch oven. Cook over medium heat, stirring often, until crispy, 4 to 6 minutes. Remove with a slotted spoon to a paper towel-lined plate to drain. Pour off the bacon fat.
  3. Return the pot to medium-low heat; add oil, onion and garlic and cook, stirring often, until fragrant and starting to brown in spots, 2 to 8 minutes (cooking time will be quicker if you started with bacon). Add 1 cup broth and salt; bring to a boil over high heat. Add collards (or kale); stir until wilted down to about one-third the volume and bright green, 1 to 2 minutes. Cover, reduce heat to medium-low and simmer, stirring occasionally, until tender, 18 to 20 minutes. Adjust heat during cooking to maintain a simmer, and add water, 1/4 cup at a time, if the pan seems dry.
  4. Meanwhile, bring 2 cups water and the remaining 1 cup broth to a boil in a large saucepan. Pour in grits in a steady stream, whisking constantly. Bring to a simmer, whisking constantly. Reduce heat to medium-low and cook, whisking often, until thick, about 5 minutes. Combine 1/2 cup cheese, salsa and egg in a small bowl. Remove the grits from the heat and quickly stir in the cheese mixture until combined.
  5. Working quickly, spread about half the grits in the prepared baking dish. Top with greens, spreading evenly. Spread the remaining grits over the greens. Sprinkle with the remaining 1/4 cup cheese and the reserved bacon (if using).
  6. Bake the casserole until hot and bubbling, about 20 minutes. Let stand for about 10 minutes before serving.

Nutrition

Per serving :226 Calories; 8 g Fat; 3 g Sat; 2 g Mono; 50 mg Cholesterol; 31 g Carbohydrates; 11 g Protein; 4 g Fiber; 473 mg Sodium; 335 mg Potassium


Zucchini Casserole

6 cups sliced zucchini (about 3-4, cut into ribbons lengthwise)
1 large onion, chopped
1 T olive oil
3 garlic cloves, minced
1 jar low-fat spaghetti sauce
1 t dried basil
1 t dried oregano
2 C fat-free cottage cheese
2 large eggs plus 1 egg white, lightly beaten
Cooking spray
1/2 cup dry breadcrumbs
1 package preshredded light mozzarella cheese

Preheat oven to 350°. Bring water to a boil in a large saucepan. Add zucchini; cook 3 minutes or until crisp-tender. Drain and cool.

Heat olive oil in skillet, add onion and garlic; cook over medium-high heat. Cook until softened. Stir in the spaghetti sauce, cook for 1 minute. Remove from heat.

Combine the cottage cheese, basil, oregano and eggs in a medium bowl.

Arrange half of zucchini in a shallow 3-quart casserole coated with cooking spray. Sprinkle the zucchini with half of the breadcrumbs. Spread half of cottage cheese mixture over breadcrumbs; cover with half of the sauce mixture and half of the mozzarella. Repeat the layers. Bake at 350° for about 40 minutes.

From: Modified from Cooking Light (note: original used ground beef, no onion)


Canadian Bacon and Rye Strata

No-Stick Cooking Spray
1-1/2  cups Egg Beaters® with Yolk (used original)
1  can (12 oz each) evaporated nonfat milk (did not use and added 1 more egg white and 1 whole egg and a bit of skim milk)
1/2  teaspoon garlic powder (used 1 clove, minced)
4  cups cubed rye bread (3/4-inch cubes) (found a low fat/higher fiber type)
3/4  cup chopped Canadian bacon
3/4  cup chopped roasted red bell peppers (used 2 half-cup jars)
1/2  cup shredded reduced-fat Cheddar cheese
1/2  cup chopped green onions
Spicy Brown Mustard, optional (good)

Preheat oven to 350°F. Spray 8x8-inch glass baking dish with cooking spray; set aside.
Combine Egg Beaters, milk and garlic in large bowl. Add bread, Canadian bacon, peppers, cheese and green onions; toss to coat.
Place bread mixture in prepared dish; lightly press bread down into Egg Beaters mixture. Bake 55 to 60 minutes or until knife inserted in center comes out clean.
Serve with mustard, if desired.

Serves: 8
Calories: 160
Fat: 4g
Fiber: 2 g (may be more due to bread I used)

From eggbeaters.com