Time for Comfort Food – Healthy Winter Casseroles
Feeling the chill of winter? There is nothing more warm and comforting that a one dish casserole. Here are some healthier versions of some of your most decadent favorites. These should warm you up while sneaking in some veggies!! Enjoy!
Mediterranean Quinoa Casserole
- 4 cups cooked quinoa
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 tablespoons olive oil
- 10 ounces fresh baby spinach
- 1-pint cherry tomatoes, halved
- 2 medium-size eggs
- ½ cup plain, non-fat Greek yogurt
- 6 ounces crumbled feta cheese
- ½ cup fresh dill, or 2 teaspoons dry
- ½ teaspoon salt
- Pinch or more to taste fresh ground black pepper
- (add 2 ½ cups chopped cooked chicken breast for additional protein)
- Start by warming the olive oil in a large skillet over medium heat. Add the garlic and onion and cook for 3 minutes. Then add the spinach and stir together. Cover the skillet with a lid and allow to cook for 5 minutes, remove the lid and stir halfway through. Once all of the spinach is wilted, remove from the skillet and set aside on a plate lined with paper towels. This will help absorb some of the excess moisture.
- Preheat the oven to 375°F and grease the 9 x 13” casserole dish. Combine the cooked quinoa, spinach mixture, and tomatoes in a large bowl and set aside. In a separate large bowl, combine the yogurt, eggs, feta, dill, and salt and pepper and stir together.
- Next, add the quinoa mixture to the bowl with the eggs and feta and mix until everything is evenly coated. Pour the mixture into the casserole dish and bake in the oven for 35 to 45 minutes, until light golden brown.
- Allow to cool for at least ten minutes then serve hot and enjoy!!
- 1 cup crushed tomatoes
- 1 tablespoon extra-virgin olive oil
- ¼ teaspoon apple cider vinegar
- 1 teaspoon minced garlic
- 1 tablespoon fresh basil, about 3-4 leaves, sliced, plus more for garnish
- 1 teaspoon Italian seasoning
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon chili powder
- 1 medium onion, sliced
- 1-2 zucchini, sliced
- 1 large eggplant, sliced
- 3 large fresh tomatoes, Roma preferred, sliced
- Preheat oven to 350°F. Lightly grease a 6 x 9 baking dish and set aside.
- In medium mixing bowl, combine the crushed tomatoes, oil, and vinegar. Stir in the garlic, basil, Italian seasoning, salt, pepper, and chili pepper.
- Pour the tomato mixture into the prepared baking dish and smooth and into an even layer on the bottom of the pan.
- Stack the veggie slices in alternating patterns (for example, onion, zucchini, eggplant, tomato, repeat) and place them on their side in the pan, leaning against the edge of the pan. Repeat until you’ve formed a couple of rows of veggies, filled the pan, and used up all of the veggie slices.
- Optionally, spray or brush the exposed tops of the veggies with oil to encourage browning them in the oven. This is mostly for appearance, so feel free to skip this step, up to you.
- Bake for about an hour, until the tomato sauce at the bottom is bubbling and the veggies are tender.
- Garnish with additional chopped fresh basil before serving (optional). Serve hot or cold.
Serves 4, each serving contains; Calories 109, Sodium 241mg., Carbohydrates 17g., Fiber 4g.,
Sugar 4 g., Protein 3 g.
Keto-Friendly Buffalo Chicken Casserole
- 4 boneless skinless chicken breast
- 6 slices bacon
- 1 tablespoon chopped jalapenos
- 12-ounce cream cheese
- ¼ cup mayonnaise, light
- 4-ounce shredded cheddar cheese
- 2-ounce shredded mozzarella, shredded
- ¼ cup Franks Red Hot Sauce
- Salt and pepper to taste
- Cook and chop chicken. Chop 6 slices of bacon and put into pan over medium heat.
- Once bacon is mostly crisp, add jalapenos, cream cheese, mayonnaise, and hot sauce. Mix together and season to taste.
- Lay chicken into a casserole dish, then spread the cream cheese mixture over it, top with cheddar and mozzarella cheese.
- Bake for 10-15 minutes at 400 degrees. Broil for 3-5 minutes to finish.
Brussels Sprouts Gratin
- 16 ounces brussels sprouts, trimmed and outer leaves removed
- ¼ teaspoon kosher salt
- Black pepper, to taste
- Olive oil
- ½ tablespoon butter
- 1/3 cup shallots
- 2 teaspoon all-purpose flour
- ¾ cup fat free milk
- ¼ teaspoon fresh thyme
- 1 tablespoon grated Parmesan cheese
- 2-ounce grated swiss cheese
- Preheat oven to 400°F. Spray an 8 x 12 casserole dish with olive oil. Add the brussels sprouts and season with salt and pepper. Spray more olive oil over the Brussels and place in the lower third of the oven. Bake 15 minutes, toss, and bake an additional 10 minutes.
- Meanwhile, heat a medium nonstick pan over medium heat. Add butter and let it melt, add the shallots and cook until softened, about 4 – 5 minutes. Sprinkle the flour over the shallots to
- make a roux, whisking for 1 to 2 minutes. Add milk and stir with a wooden spoon until the roux is incorporated into the milk. Cook over medium-low heat for about 4 minutes, stirring, until the sauce thickens. Add fresh thyme, parmesan, and half of the grated swiss cheese into the white sauce and stir until the cheese is melted and incorporated into the sauce.
- Pour over the brussels sprouts, and top with the remaining cheese. Bake for 15 minutes until the top is lightly browned and bubbly.
Yields 6 servings.
Super Easy Chicken and Rice Casserole
- 2 tablespoons extra-virgin olive oil, divided, plus more for baking dish
- 2-pound boneless skinless chicken breasts
- Salt and freshly ground pepper
- ½ onion chopped
- 2 medium sweet potatoes, peeled and cut into small cubes
- 1-pound brussels sprouts, trimmed and quartered
- 2 cloves garlic, minced
- 2 teaspoon fresh thyme leaves
- 1 teaspoon paprika
- ½ teaspoon ground cumin
- ½ cup low-sodium chicken broth, divided
- 6 cups cooked wild rice
- ½ cup dried cranberries
- ½ sliced almonds
- Preheat oven to 350°F and grease a 9 x 13-inch baking dish with oil. In a large deep skillet over medium-high heat, heat 1 tablespoon oil. Season chicken with salt and pepper. Add chicken to skillet and cook until golden and cooked through, 8 minutes per side. Let rest 10 minutes, then cut into 1-inch pieces.
- Heat another tablespoon oil over medium heat. Add onion, sweet potatoes, Brussel’s sprouts, garlic, thyme, paprika, and cumin. Season with salt and pepper and cook until softened, 5 minutes. Add ¼ cup broth, bring to a simmer, and cook covered for 5 minutes.
- Place cooked rice in a large baking dish and season with salt and pepper. Stir in chicken, cranberries, cooked vegetables, and remaining ¼ cup broth. Top with almonds and bake until dish is hot, and almonds are toasted, 15 to 18 minutes.