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Jan 7, 2005 11:44 PM

Casserole: Low in fat high in flavor??

  • t

Comfort food that doesn't require loosening my belt. Something I'm happy to return to a few times during the week.

I just made a great turkey keilbasa, kale and potatoe casserole that was delish. Topped it with lowfat cheese. Sounds heavy, but it really wasn't. Any ideas?

Thanks in advance.

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  1. I realy like Maryana Vollstedt's Big Book of Casseroles. She has a chapter dedicated to lower fat casseroles and many of the other recipes can be adapted to more leaner ingredients. I already own the book but I noticed it at my library the other day.

    1. I've had that casserole, too, before--it is very good!
      Here's one I got from Hunt's tomato sauce booklet that we enjoy...I love using black beans for this.

      Minestrone Casserole

      1 pound hot italian turkey sausage
      2 cloves garlic, crushed
      1/2 cup chopped celery
      2 - 14 ounce cans tomatoes, crushed
      1 - 15 ounce can kidney or black beans, undrained
      2 cups fresh or frozen corn kernels
      2 cups small pasta shells or elbow macaroni, uncooked
      1 teaspoon dried thyme

      Preheat oven to 375.
      Remove sausage from casings. In a skillet sprayed with Pam or coated with a little oil, brown the sausage, crumbling it up, adding the celery and garlic. Put sausage mixture in a 3 qt. casserole and add all ingredients. Cover and bake for about 50 minutes, stirring once or twice. Serves 6.
      You could add a little parmesan cheese and/or freshly chopped parsley for last 10 minutes of baking or on the table as a topping to freshen it up. Good with leafy green salad.

      1. Here's another one...Sopa Seca from the Food below. It's a Mexican noodle casserole, basically, and very very good...have made this twice now. If you can't find smoked turkey, any cooked chicken or turkey meat will do. Of course, a low-fat cheese would be substituted but this has tons of flavor from the chipotles. For the fideos, I found DaVinci Angel Hair Nests pasta at Publix.


        1. Brown some chunks of boneless skinless chicken breast in Canola oil. Lay them in a baking dish. In same pan, saute onions, green peppers, and mushrooms. Add to chicken. Add some sliced olives and/or pimiento and/or frozen artichoke hearts from Trader Joe's. Add about half a bag of frozen green peas. Wash a cup of rice and pour that over the top. If you have any saffron, dissolve it in a little water and add that. Fill baking dish about 2/3 full with chicken stock. Salt. Cover tightly with foil. Bake 1 hour @ 350*. Rice will take up all those flavors. Serve with Grated parmesan cheese. Will remind you of paella and risotto but is easier. The rice and peas together will remind you of Italy. Instead if chicken could use seafood, ham, etc..

          1 Reply
          1. re: N Tocus

            That sounds great!! I am looking for easy midweek meals. Do you think it would work in a slow cooker if I sauteed the chick and veggies the night before and then threw everything into the crock pot in the AM?

          2. Cut up about 4 boneless/skinless chicken breasts into bite size pieces. Meanwhile, on the stove cook up a box of wild rice (we use Uncle Bens), but don't cook it all the still want it pretty liquidy. Then mix the uncooked chicken, the rice (with all the liquids) and a can of Campbells Healthy Request Cream of Chicken soup. Put it all in a baking dish and cook at 350 for about 20-30 minutes, or until the chicken is cooked.

            A friend gave me this recipe about 15 years ago and I have had lots of people ask for it. Not fancy, but definitely good comfort food.

            1 Reply
            1. re: Mary

              Bet this would be good with a couple tablespoons of sour cream stirred in just before serving. Or some sauteed mushrooms added to it.