Monday, April 23, 2007
Get big taste from lower fat casseroles
Casseroles are a great choice for a weeknight meal. You can toss everything into the baking dish and then relax while the casserole comes is in the oven.
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Chicken Rice Casserole
6 boneless, skinless chicken breast halves (about 1-1/2 pounds)
1 tablespoon canola oil
3/4 cup chopped sweet red pepper
3/4 cup chopped green pepper
1/2 cup chopped onion
1/2 cup chopped fresh mushrooms
1 garlic clove, minced
2 cups uncooked instant brown rice
2 cups chicken broth
1-1/2 cups frozen corn, thawed
1/8 teaspoon pepper
1/4 cup slivered almonds, toasted
2 tablespoons minced parsley
Preheat oven to 350 degrees. In a large skillet, brown chicken in oil for 4 minutes on each side. Remove and keep warm. In the same skillet, sauté peppers, onion, mushrooms, and garlic until tender. Stir in the rice, broth, corn, salt and pepper; bring to a boil.
Transfer to an 11x7-inch baking dish coated with nonstick cooking spray. Top with chicken. Cover and bake for 20 minutes. Uncover; bake until chicken juices run clear, about 5 minutes longer. Sprinkle with almonds and parsley. Makes 6 servings. Per serving: 351 calories and 8 grams fat.
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Taco Casserole
1 pound ground beef
1/4 cup chopped onion
1/4 cup chopped green pepper
1 envelope taco seasoning
1/2 cup water
1 cup crushed tortilla chips
1 16-ounce can refried beans
1 cup (4 ounces) shredded cheddar cheese
Optional toppings: chopped lettuce and tomatoes, sliced ripe olives, sour cream and picante sauce
Preheat oven to 375 degrees. In a skillet, cook beef, onion and green pepper over medium heat until meat is no longer pink; drain. Stir in taco seasoning and water. Cook and stir until thickened, about 3 minutes; set aside. Place chips in a greased 8-inch square baking dish. In a bowl, stir refried beans until smooth; spread over chips. Top with beef mixture and cheese. Bake, uncovered, until heated through, about 15 to 20 minutes. Top with lettuce, tomatoes and olives and serve with sour cream and picante sauce if desired. Makes 4 servings. Per serving, made with lean beef and reduced-fat cheese and without optional toppings: 405 calories and 12 grams fat.
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Pantry Pointers
To get your casserole in the oven sooner, chop your vegetables ahead of time.
It’s possible to use a pan bigger or smaller than the one required in a casserole recipe. Just remember to check the casserole as the cooking time may be longer or shorter.
The Practical Pantry ©2007 Tammy P. Olson
http://www.practicalpantry.com