Casseroles, in America, represent the efficient, inexpensive, one-dish meal, made to stretch ingredients and feed a lot of folks! They are almost always easy to fix and serve and are known as great comfort food. When casseroles first became popular many were not the healthiest option but today there are some great recipes to choose from that are super great for your family’s healthy meal plan!!

A casserole is simply any dish made up of multiple ingredients that, when baked together, create something all its own. Even when used as a side dish, a casserole is intended to be something substantial!

If you are known for a fabulous favorite casserole recipe, take out your recipe and enter your baked treat in the Lenoir County Fair’s First Annual Casserole Cook-Off!!  The Casserole Cook-Off will be Wednesday, October 6, 2021; entries will be accepted at the Fairgrounds between 4:30 and 5 p.m. at the Main Entrance. For more details, rules, and regulations go to Lenoir County Fair Cook-Off. If you have any questions, contact Kelly Tyndall, Family and Consumer Science Agent, N.C. Cooperative Extension in Lenoir County at 252-527-2191 or by email at Kelly_Tyndall@ncsu.edu.

Here are a few of my favorite, give them a try!! Enjoy!!

Heart Healthy Layered Mexican Casserole

Ingredients

• 1 10-ounce package frozen brown rice, or make your own
• 1 teaspoon ground cumin
• 1 tablespoon olive oil
• 1 4-ounce can chopped green chiles, undrained
• ¼ cup chopped fresh cilantro
• 1½ cups cubed cooked skinless chicken breasts, cooked without salt
• ½ cup reduced-fat shredded Mexican-blend cheese
• 1 medium lime, quartered

Directions

1. Preheat the oven to 350°F. Prepare the rice using the package directions. Spread in an 8-inch square baking pan. Stir in the cumin. Drizzle with the oil. Using the back of a spoon, smooth the surface. Spoon the chiles over the mixture. Top, in order, with the cilantro, chicken, and cheese.
2. Cover with aluminum foil.
3. Bake for 15 minutes, or until the cheese melts Serve with the lime wedges.

Serves 4. Each serving contains 242 calories, 8.5g fat, 18g carbohydrates, 2 g fiber, 22g protein

Brussels Sprouts and Rice Casserole

Ingredients

• 1 (10-ounce) package frozen Brussels sprouts
• ¼ cup water
• 1 tablespoon stick margarine
• 2 tablespoons all-purpose flour
• 1½ cups  1% low-fat milk
• ¼ teaspoon salt
• ⅛ teaspoon white pepper
• Cooking spray
• 1 cup cooked long-grain rice
• 1 ounce thinly sliced prosciutto or ham, cut into thin strips
• ¼ cup fresh breadcrumbs
• 2 tablespoons grated fresh Parmesan cheese

Directions

1. Preheat oven to 375°F.
2. Combine the Brussels sprouts and water in a medium saucepan, and bring to a boil. Cover, reduce heat, and simmer for 5 minutes. Uncover sprouts, and cook 1 minute. Drain.
3. Melt margarine in a small saucepan over low heat; add flour, stirring with a whisk. Gradually add milk to saucepan. Bring to a boil; cook 3 minutes over medium heat or until thick and bubbly, stirring constantly. Stir in salt and pepper. Set aside.
4. Coat a 9-inch quiche or round baking dish with cooking spray. Pat rice into bottom of dish; arrange Brussels sprouts, stem sides down, on top of rice. Sprinkle Brussels sprouts with prosciutto; pour sauce over prosciutto. Combine breadcrumbs and cheese; sprinkle over sauce. Bake at 375° for 20 minutes or until lightly browned.

Per serving Calories 133, fat 3.9g, protein 6.6g, carbohydrate 18.5g, fiber 2.6g, cholesterol 7mg, sodium 280mg

Almost Cracker Barrel Hash Brown Casserole

Ingredients

(This is an old traditional favorite)

• 1 (10¼ ounce) can cream of chicken soup
• ½ cup margarine or 1/2 cup butter, melted
• 1 (8 oz.) block of Colby cheese, shredded
• ½ cup onion, chopped
• ½ teaspoon salt
• ½ teaspoon pepper
• 1 30 ounce bag frozen hash browns (shredded variety)
• 1 cup shredded Colby cheese

Directions

1. Preheat oven to 375°F and spray an 11 x 13 baking dish with cooking spray.
2. Combine first 6 ingredients stirring until well blended. Add 10 ½ cups frozen shredded potatoes to bowl.
3. Spoon mixture into baking dish. Sprinkle with 1 cup Colby cheese, if desired.
4. Bake 25 to 30 minutes or until golden brown. Serve immediately.

Squash and Chicken Casserole (Keto Friendly)

Ingredients

• 2 cups yellow squash, sliced
• 1-2 cups zucchini, sliced
• ¼ cup onion, chopped
• ½ cup fresh mushrooms, sliced, optional
• 8 ounces cream cheese
• 3 eggs
• 1 ½ cups chicken breast, cooked and shredded
• 1 cup shredded cheddar cheese
• 1 cup mozzarella cheese
• Salt and pepper to taste

Directions

1. Preheat oven to 350°F.
2. Slice zucchini and steam over boiling water for about 3 minutes, until just slightly softened. (For less mess, I used the microwave for this step). Let drain for about 15 minutes.
3. In a large bowl, mix cream cheese, eggs, salt, and pepper, until well combined. Stir in the cheeses (reserving ½ cup for putting on top), shredded chicken, and chopped onion.
4. In a greased or sprayed casserole dish, layer the zucchini, squash, and mushrooms on the bottom. Pour chicken and cheese mixture over and spread it across the dish. Sprinkle with remaining cheese. Bake for 35 to 40 minutes.

Spaghetti Squash and Sausage Casserole

Ingredients

• 1 spaghetti squash (about 4 pounds)
• 4  (about 12 oz.) Italian-style sausage links, casings removed
• 2 tablespoons Parmesan cheese
• 2 teaspoons (salt-free) garlic and herb seasoning, such as Mrs. Dash
• 1 medium tomato, diced
• 1 cup chopped baby spinach

Directions

1. Preheat oven to 350°F. Spray a 9″ x 13″ baking pan with nonstick cooking spray. Cut squash in half lengthwise, scoop out seeds and place cut side down in baking pan. Bake 45 to 50 minutes, until tender.
2. Remove squash from oven and let cool slightly. Remove squash from pan and, using a fork, scrape out flesh back into pan; spread out evenly.
3. Spray a large skillet with nonstick cooking spray. Crumble sausage into skillet and cook over medium-high heat until no longer pink, breaking into small pieces with spoon. Remove from heat.
4. Sprinkle 1 Tbsp. Parmesan cheese and 1 tsp. garlic and herb seasoning over squash. Top with tomato, spinach and crumbled sausage; sprinkle with remaining 1 Tbsp. Parmesan cheese and 1 tsp. garlic and herb seasoning. Lightly coat the mixture’s surface with cooking spray.
5. Bake 20 to 25 minutes more, or until casserole heats through and cheese melts.

Healthy Update of Ham and Cheese Breakfast Casserole

Ingredients

• 4 large eggs
• 4 large egg whites
• 1 cup nonfat milk
• 2 tablespoons Dijon mustard
• 1 teaspoon minced fresh rosemary
• ¼ teaspoon freshly ground pepper
• 5 cups chopped spinach, wilted
• 4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about ½ pound, 4-6 slices)
• 1 cup diced ham steak, (5 ounces)
• ½ cup chopped jarred roasted red peppers
• ¾ cup shredded Swiss cheese

Directions

1. Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
2. Whisk eggs, egg whites, and milk in a medium bowl. Add mustard, rosemary, and pepper; whisk to combine. Toss spinach, bread, ham, and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
3. Bake until set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

Per serving: 286 calories; 10 g fat (4 g sat, 3 g mono); 167 mg cholesterol; 23 g carbohydrates; 23 g protein; 4 g fiber; 813 mg sodium; 509 mg potassium

Texas Overnight Breakfast Casserole

• 1½ lbs. of cooked and crumbled sausage (for ease in making I purchase precooked turkey sausage crumbles)
• 2½ cups of seasoned croutons (you can surely make your own from almost old bread)
• 2-3 cups of shredded cheddar cheese
• 2 cups of milk
• 5 eggs
• ¼ teaspoon dry mustard
• 1 can cream of mushroom soup

Directions

1. If cooking the sausage drain and crumble.
2. Preheat oven to 325 degrees. Spray a casserole dish (9 ½ x 11) with no-stick spray.
3. Spread the croutons evenly across the bottom. Sprinkle with sausage and 1 ½ cups of shredded cheese.
4. Mix together remaining milk, eggs, dry mustard, and soup. Whisk until blended.
5. Pour over the croutons and sausage. Top with remaining cheese.
6. Bake for approximately 1 hour. Let stand before serving.