Here's Your  Connection to Healthy Casseroles

They are quick, easy, and can be made ahead of time.  What am I talking about?  Casseroles!  Here are some tips to cut down the calories in your casseroles. 

• Use reduced-fat/sodium cream soups like cream of mushroom, celery, chicken, or broccoli in place of higher fat regular cream soups.

• Try making your own cream base by mixing 2 parts chicken broth to one part skim milk.  Add 2 tablespoons flour mixed with some of the chicken broth or milk to thicken the mixture.  Heat over medium high heat until mixture bubbles, then reduce the heat and stir until thickened.

• If you are adding ground beef, cook prior to adding any vegetables, then remove meat and drain the fat, wipe out the pan, and re-add the meat.

•   Add as many whole grains as you can - quinoa, barley, brown rice, pearl barley, bulgur wheat- to load up on fiber, minerals, and other nutrients.  You may need to add more liquid when you add whole-grains.

• Don't skimp on vegetables.  Add more than the amount called for in the recipe.  Experiment and add mixtures of vegetables.  Look for bagged specialty vegetables in your frozen food section.

• Add Old Bay Seasoning to vegetable casseroles in place of salt.  Not only does the seasoning have a wonderful flavor, but it contains less sodium than table salt.

•   If your casserole makes a large amount, divide in half and use two smaller baking dishes.  Bake both, but freeze one for a later use.

• Fat-free cheese does not melt well.  Two percent milk cheese does melt.  Top the casserole with the cheese during the last 5 minutes of cooking, but unlike regular cheese, replace the lid to help it melt.  Sharp cheddar cheese is stronger in flavor than mild and you don't need to use as much to get the flavor.

• Grated Romano cheese adds a lot of flavor to Italian dishes.  It is stronger in flavor than Parmesan cheese and you don't need to use as much.

• Crumble up fat-free croutons as a crispy topper for your casserole.  Low-fat biscuits in the dairy case are also nice toppers.  Sometimes the biscuits take a little longer to cook than package directions call for when used as a casserole topper.

•   In place of fried onions in green bean casseroles, mix rice noodles (purchase next to chow mein noodles) and dried minced onions together.  Spread on top of the casserole and pat onto the top.  Speaking of dried minced onions - they add great flavor to casseroles and soups.

•   Don't forget to add extra chunky tomatoes to Italian dishes.  Instead of loading up on higher sodium tomato sauces, add tomato paste to perk up the flavor.  Even if the recipe does not call for vegetables, add zucchini, mushrooms, and green and red peppers.   
  
   

Use these tips to help you make healthy casseroles, salads, and soups. 

You will find the following nutrition tools helpful.  Cooking With MyPyramid is a family cookbook with helpful tips, nutritious and delicious recipes, and contains many challenges to motivate you to prepare recipes and make changes.  The book comes with a Healthy Snack Turn™ to help you select nutritious foods at the grocery store and a Your Pyramid Connections Slide Guide™ to help you determine your recommended daily food groups and amounts based on your age, activity, and gender.  Each can be ordered separately or as a set.  The cookbook comes with the tools and is $14.95.  Individually the tools are $3.50 each. 

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