Favorite FAT FREE or VERY LOW FAT Casserole Recipes?

Question

My husband and I are trying to eat healthy and with a newborn at home I could really use some good casserole recipes that I can prepare to just pop in when needed.

Remember...they need to be fat-free or really LOW fat, please!

Thank you!!!

Answer 1

Chicken Rice Casserole

1 cup fat free milk
10-oz. can cream of fat free mushroom soup with garlic
1 cup water
3 cups cooked cubed chicken
6-oz. pkg. long grain and wild rice mix
2 cups frozen peppers and onion mixture, thawed




Preheat oven to 350 degrees F.

Mix milk, soup and water in large bowl and stir with wire whisk to combine.

Add remaining ingredients and stir to blend. Pour into 3 quart glass casserole dish and cover tightly.

Bake at 350 degrees F. for 30 minutes, then remove from oven and stir well.

Bake uncovered 30-40 minutes longer until rice is cooked and edges are bubbling, stirring once more halfway through baking time.

Answer 2

Casserole's are usually full of fattening ingredients.
Why not try something like a pot of chili ? Low fat and full of good carbs.
I know how hard it is when you have a new one at home.
You could bake some chicken and eat for a couple of days .There are now heat and eat cups of rice that can round out a meal.
A nice pot of soup will do well too.
Congrats on your new baby.

Answer 3

Mexican Ole` Casserole

2 10 oz. cans of boneless chicken breast chunks
1/2 teaspoon of ground cumin
1 10 oz. can of low fat cream of mushroom soup
1 10 oz. can diced tomatoes, drained
4 oz Velveeta Light, cubed
2 cups cooked long-grain rice (cooked without salt or fat)
3/4 cup nonfat sour cream
1 cup crushed fat-free tortilla chips
1/2 teaspoon chili powder
Wash your hands.


Preheat oven to 375 degrees


Coat 11-x7-1 1/2 baking dish with nonstick cooking spray.


Mix together (directly in the baking dish) chicken, tomatoes, soup, cumin and cubed cheese. Add rice and sour cream, stirring well,


Top with crushed tortilla chips. Sprinkle with chili powder.


Bake at 375 degrees for approximately 25 minutes

Makes 8 servings Nutrition Information: 218 calories per cup, 1.5 gram of fat, 1.5 grams of fat, 514 mg. of sodium
Vitamin A %, Vitamin C %, Calcium %, Iron %

Answer 4

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Answer 5

This is one I like from cooking light (they have a whole casserole section on their web page you may want to check out as well). I use skim milk which in theory should bring the fat level down as well.


Chicken-Ham Lasagna
From Cooking Light

To shorten prep time, skin, bone, and shred rotisserie chicken; add to sauce.

2 cups fat-free, less-sodium chicken broth
1/2 teaspoon freshly ground black pepper, divided
1 pound skinless, boneless chicken breast, cut into bite-sized pieces, divided
3 cups 1% low-fat milk
1/3 cup all-purpose flour (about 1 1/2 ounces)
1 1/2 cups (6 ounces) freshly grated Parmesan cheese, divided
1/4 cup chopped fresh parsley
Cooking spray
12 no-cook lasagna noodles (8 ounces), divided
8 ounces thinly sliced 96% fat-free deli ham, chopped, divided
Chopped fresh parsley (optional)

Preheat oven to 350°.

Place broth and 1/4 teaspoon pepper in a large skillet over medium-high heat, and bring to a boil. Add chicken; cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan with a slotted spoon; set aside.

Combine milk, flour, and remaining 1/4 teaspoon pepper in a bowl; stir well with a whisk until smooth. Add milk mixture to broth in pan. Bring mixture to a boil over medium-high heat, stirring constantly. Cook 1 minute or until mixture thickens, stirring constantly. Remove from heat. Add 1 cup cheese and parsley, stirring until cheese melts.

Spread 1 cup sauce over bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 lasagna noodles over sauce. Spoon 3/4 cup sauce evenly over noodles. Top evenly with one-third ham and one-third chicken. Repeat layers twice, ending with noodles. Top with remaining sauce. Sprinkle evenly with remaining 1/2 cup cheese.

Cover with foil very lightly coated with cooking spray; bake at 350° for 30 minutes. Remove and discard foil; bake 10 minutes or until the cheese lightly browns. Sprinkle with parsley, if desired.




Yield: 8 servings

NUTRITION PER SERVING
CALORIES 260(24% from fat); FAT 7g (sat 3.7g,mono 2g,poly 0.8g); PROTEIN 28.9g; CHOLESTEROL 57mg; CALCIUM 295mg; SODIUM 740mg; FIBER 0.8g; IRON 1.9mg; CARBOHYDRATE 18g