The time has come to elevate your dinner with a classic one-pot wonder, otherwise known as the casserole. Whether you prefer veggies and rice or spicy sausage and noodles, there’s something for everyone in this roundup of comforting casseroles. Now gather round the table with family and friends and dive into a scrumptious bowl of comfort–all under 350 calories per serving.
1. VEGETABLE RICE CASSEROLE | 24 CARROT LIFE
Sneak a serving or two of veggies into the kiddos’ dinner with this creamy mix of mushrooms, spinach, brown rice, and cheesy goodness galore. To reduce prep time even further, use frozen spinach and brown rice. For an extra fiber boost, swap out the all purpose flour for whole wheat flour. Recipe makes 8 servings.
Nutrition (per serving): Calories: 250; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 14mg; Sodium: 429mg; Carbohydrate: 32g; Dietary Fiber: 3g; Sugar: 3g; Protein: 10g
2. CHICKEN ENCHILADA CASSEROLE | COOKING LIGHT
Craving Southwestern-style comfort food? Look no further than this simple, flavorful one-pot meal made with chicken thighs, corn, fresh cilantro, salsa and spices. Add a hefty pinch of cayenne for extra heat! Top with cubed avocado and chopped cilantro. Recipe makes 4 servings at 1 3/4 cups each.
Nutrition (per serving): Calories: 346; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 709mg; Carbohydrate: 36g; Dietary Fiber: 5g; Sugar: 7g; Protein: 24g
3. HATCH GREEN CHILI AND TOMATO EGG CASSEROLE | COTTER CRUNCH
This unique casserole is made with fresh hatch green chiles, crusty bread, juicy tomatoes, and provolone cheese. It’s quick, easy, and even gluten-free. Feel free to add lean chicken sausage or ground turkey for the hungry carnivores. Recipe makes 6 servings.
Nutrition (per serving): Calories: 194; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 218mg; Sodium: 542mg; Carbohydrate: 13g; Dietary Fiber: 2g; Sugar: 5g; Protein: 11g
4. SLOW COOKER CHEESY EGGPLANT CASSEROLE | CLEAN EATING
Skip the breading and frying without sacrificing the cheesy, saucy goodness that is classic eggplant Parmesan. Slow cooking the eggplant adds moisture and keeps the flavors intact without all that extra oil. Serve with mixed greens and balsamic or steamed veggies to round out the meal. Recipe makes 6 servings.
Nutrition (per serving): Calories: 165; Total Fat: 6g; Saturated Fat: 2.5g; Monounsaturated Fat: 1g; Cholesterol: 344; Sodium: 53mg; Carbohydrate: 16g; Dietary Fiber: 4g; Sugar: 10g; Protein: 14g
5. SPINACH AND ARTICHOKE QUINOA CASSEROLE | iFOODREAL
Dabble in the greatness of spinach and artichoke dip without all the guilt! This lighter version uses whole-grain quinoa, almond milk, and lots of fresh spinach instead of the typical mayonnaise and sour cream found in heavier versions. A casserole that’s hearty, filling, and full of fresh flavors–what more could you ask for? Recipe makes 8 servings.
Nutrition (per serving): Calories: 244; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 14mg; Sodium: 383mg; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 2g; Protein: 11g
6. ONE-POT TACO CASSEROLE | FIT FOODIE FINDS
The best part about these terrific tacos is that they require next to no clean up! Mix everything together in a bowl, dump it in a casserole dish, and pop it in the oven. Lean turkey, corn, black beans, salsa, and spices make this a winner for adult and kiddos alike. Serve with taco shells, Greek yogurt and diced tomatoes. Recipe makes 8 servings at 1 cup each.
Nutrition (per serving): Calories: 316; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 94mg; Sodium: 734mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 5g; Protein: 28g
7. HEALTHY GREEN BEAN CASSEROLE | HUMMUSAPIEN
This decadent, comforting dish features lighter ingredients that won’t leave you looking for more because, guess what? Green bean casserole isn’t just for Turkey Day! Whip it up this weekend for a vegan flavor powerhouse that the whole family will enjoy. Hooray for baked crispy onions! Recipe makes 8 servings.
Nutrition (per serving): Calories: 139; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 863mg; Carbohydrate: 21g; Dietary Fiber: 5g; Sugar: 3g; Protein: 4g
8. UNSTUFFED BEEF & CABBAGE CASSEROLE | GIVE RECIPE
When you don’t feel like slaving away all day in the kitchen (and who does?), whip up these quick and easy deconstructed stuffed cabbage rolls instead. You get all the flavor of the original in half the time. Serve with plain yogurt and a crisp salad. Recipe makes 6 servings.
Nutrition (per serving): Calories: 246; Total Fat: 9g; Saturated Fat: 2 g; Monounsaturated Fat: 5g; Cholesterol: 47mg; Sodium: 107mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 6g; Protein: 20g
9. BAKED SPAGHETTI SQUASH CASSEROLE | EAT YOURSELF SKINNY
Swap out pasta for spaghetti squash in this tasty, comforting casserole. Not only is it an excellent way to sneak in more vegetables, but it’s also kid-approved. The best part is that the leftovers taste even better the next day. Top with fresh torn basil and a sprinkle of Parmesan. Recipe makes 10 servings.
Nutrition (per serving): Calories: 142; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 31mg; Sodium: 265mg; Carbohydrate: 13g; Dietary Fiber: 3g; Sugar: 6g; Protein: 12g
10. BAKED ZITI WITH CREAMY KALE AND SAUSAGE | CLEAN EATING
What better way to sneak in kale than with pasta, mozzarella cheese, and spicy Italian sausage? Whole grain noodles, low-fat milk, and whole-wheat flour lighten it up without reducing the flavor factor. Bring it to a potluck, or serve it for Sunday night dinner alongside roasted veggies. Recipe makes 12 servings at 3/4 cup each.
Nutrition (per serving): Calories: 338; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 481mg; Carbohydrate: 43g; Dietary Fiber: 2g; Sugar: 6.5g; Protein: 19g
The post 10 Cozy Casseroles Under 350 Calories appeared first on Under Armour.
(via MyFitnessPal Blog)
