Buffalo casserole * 12 ounces whole-wheat elbow noodles * 2 tablespoons canola oil * 3 medium carrots, sliced * 3 medium stalks celery, sliced * 1 large onion, chopped * 1 tablespoon minced garlic * 2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes * 1/3 cup cornstarch * 4 cups low-fat milk * 1/8 teaspoon salt * 5 tablespoons hot sauce, preferably Frank’s RedHot * 3/4 cup crumbled blue cheese (about 4 ounces) * * *
More Healthy Recipe Ideas * Healthy Italian Pasta Recipes * Healthy Pomegranate Recipes * 3 Step Dinner Recipes * Heart Healthy Dinners * Healthy Recipes for Fettuccine
You Might Also Like * Turkish Pasta with Bison Sauce * Florentine Lasagna Roll-Ups * Mediterranean Baked Penne * Fettuccine Timbale * Spinach & Cheese Stuffed Shells
Preparation
1. Preheat oven to 400°F. 2. Bring a Dutch oven of water to a boil. Cook noodles until barely tender, about 2 minutes less than package directions. Drain, rinse and set aside. 3. Heat oil in the pot over medium heat. Add carrots, celery, onion and garlic and cook until beginning to soften, about 5 minutes. Add chicken and cook until no longer pink on the outside, 5 to 7 minutes. Whisk cornstarch and milk in a medium bowl; add to the pot along with salt. Bring to a boil over medium-high heat, stirring often, until bubbling and thick enough to coat the back of a spoon, about 4 minutes. Remove from the heat and stir in hot sauce. 4. Spread the noodles in a 9-by-13-inch (or similar 3-quart) baking dish. Top with the chicken mixture; sprinkle with blue cheese. 5. Bake the casserole until it is bubbling, about 30 minutes. Let stand for 10 minutes before serving.
Tips & Notes * Make Ahead Tip: In Step 2, cook the noodles 4 minutes less than package directions. Prepare through Step 4, cover and refrigerate for 1 day. Let stand at room temperature for 30 minutes, then bake at 400°F for 45 minutes.
Nutrition
Per serving: 441 calories; 12 g fat ( 5 g sat , 5 g mono ); 79 mg cholesterol; 47 g carbohydrates; 0 g added sugars; 37 g protein; 5 g fiber; 671 mg sodium; 619 mg potassium.
Paremsan roasted collifllower * 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip) * 2 tablespoons extra-virgin olive oil * 1 teaspoon dried marjoram * 1/4 teaspoon salt * Freshly ground pepper to taste * 2 tablespoons balsamic vinegar * 1/2 cup finely shredded Parmesan cheese
Baked mac n cheese w spinach
Ingredients
* 3 tablespoons plain dry breadcrumbs, (see Tip) * 1 teaspoon extra-virgin olive oil * 1/4 teaspoon paprika * 1 16-ounce or 10-ounce package frozen spinach, thawed * 1 3/4 cups low-fat milk, divided * 3 tablespoons all-purpose flour * 2 cups shredded extra-sharp Cheddar cheese * 1 cup low-fat cottage cheese * 1/8 teaspoon ground nutmeg * 1/4 teaspoon salt * Freshly ground pepper, to taste * 8 ounces (2 cups) whole-wheat elbow macaroni, or penne * * *
More Healthy Recipe Ideas * Healthy Italian Recipes with Sausage * Back to School: Healthy Dinners for Kids * Healthy Italian Pasta Recipes * Healthy Summer Casserole Recipes * Diet Friendly Comfort Foods
You Might Also Like * Tuna-&-Tomato Mac & Cheese * Lasagne al Forno * Classic Lasagna * Mediterranean Baked Penne * Old-Fashioned Spaghetti & Meatballs
Preparation
1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray. 2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture. 3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper. 4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture. 5. Bake the casserole until bubbly and golden, 25 to 30 minutes.
Tips & Notes * Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes. * Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian's brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets.
Cheesy potatoe casserole
Cheesy Potato Casserole
From EatingWell: November/December 2011
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The original version of this cheesy potato casserole stars canned soup, full-fat sour cream, a stick of butter and a crust of crushed potato chips. We lightened it considerably by using a homemade white sauce instead of canned soup and swapping nonfat Greek yogurt for the sour cream. Crushed corn flakes replace the potato chips. All in all, we slashed 200 calories, 25 grams of fat (12 grams saturated) and 170 milligrams of sodium per serving. Dig in!

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10 servings, about 3/4 cup each
Active Time: 25 minutes
Total Time: 1 3/4 hours
Nutrition Profile
Low calorie | Low cholesterol | High calcium |
View Our Nutrition Guidelines »
Ingredients
* Canola oil cooking spray * 2 pounds red potatoes, diced * 1 cup low-fat milk * 2 tablespoons cornstarch * 8 ounces sharp Cheddar cheese, shredded (about 2 cups) * 1 cup nonfat Greek yogurt * 1 medium onion, chopped * 1/2 teaspoon plus a pinch of salt, divided * 1/2 teaspoon freshly ground pepper * 2 cups crushed unsweetened corn flakes * * *
More Healthy Recipe Ideas * Turmeric Recipes * Top Casserole Recipes of 2011 * Our Best Healthy Recipes for Winter * Easy Sweet Potato Recipes * Best Thanksgiving Recipes
You Might Also Like * Sweet Potato Casserole * Meringue-Topped Sweet Potato Casserole * Broccoli, Beef & Potato Hotdish * Potato Gratin * Artichoke & Potato Gratin
Preparation
1. Preheat oven to 350°F. Coat a 9-by-13-inch (or similar-size) baking dish with cooking spray. 2. Place potatoes in a large pot, add water to cover and bring to a boil. Immediately drain and rinse with cold water; drain well. Return to the pot. 3. Meanwhile, whisk milk and cornstarch in a large saucepan. Bring to a boil over medium-high heat, whisking often until bubbling and thickened enough to coat the back of a spoon, 2 to 4 minutes total. Remove from the heat and stir in Cheddar, yogurt, onion, 1/2 teaspoon salt and pepper until combined. Pour the sauce over the potatoes and mix well. Spread evenly in the prepared pan. 4. Sprinkle the casserole with corn flakes. Using short bursts, coat the corn flakes with cooking spray; sprinkle with the remaining pinch of salt. Bake until browned and bubbling at the edges, about 1 hour. Let cool for 20 minutes before serving.
Tips & Notes * Make Ahead Tip: Prepare through Step 3; cover and refrigerate for up to 1 day. Let the casserole stand at room temperature while preheating the oven. Proceed with Step 4.
Broccoli beef and potatoe hot dish
Ingredients
* 1 1/2 pounds broccoli, cut into 1-inch florets (about 6 cups) * 2 tablespoons canola oil, divided * 1 1/2 pounds 95%-lean ground beef * 1 large onion, chopped * 2 tablespoons Worcestershire sauce * 1 teaspoon garlic powder * 1 1/4 teaspoons salt, divided * 4 cups low-fat milk * 1/3 cup cornstarch * 2 cups shredded sharp Cheddar cheese, preferably orange * 1/4 teaspoon ground turmeric * 4 cups frozen hash-brown or precooked shredded potatoes (see Note) * 1 large egg, lightly beaten * 1/2 teaspoon freshly ground pepper * Canola or olive oil cooking spray * 1/4 teaspoon Hungarian paprika, preferably hot * * *
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You Might Also Like * Beef & Potato Salad with Smoky Chipotle * Steak & Purple-Potato Salad * Loaded Twice-Baked Potatoes * Three-Bean Chili * Slow-Cooked Provençal Beef Stew
Preparation
1. Preheat oven to 450°F. 2. Toss broccoli with 1 tablespoon oil in a large bowl. Spread out on a baking sheet and roast, stirring once halfway though, until just soft and browned in spots, about 15 minutes. 3. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add beef and onion and cook, breaking up the beef with a wooden spoon, until the beef is browned and the onion is softened, 10 to 12 minutes. Stir in Worcestershire, garlic powder and 1/4 teaspoon salt. Set aside. 4. Whisk milk and cornstarch in a large saucepan. Bring to a boil over medium-high heat, whisking often, until bubbling and thickened enough to coat the back of a spoon, 6 to 8 minutes total. Remove from the heat and stir in Cheddar, 3/4 teaspoon salt and turmeric until the cheese is melted. 5. Spread the beef mixture in a 9-by-13-inch (or similar 3-quart) baking dish. Top with the broccoli and pour the cheese sauce evenly over the top. 6. Combine potatoes, egg, pepper and the remaining 1/4 teaspoon salt in a medium bowl. Sprinkle evenly over the casserole. Coat the top with cooking spray. 7. Bake the casserole until it is bubbling and the potatoes are beginning to brown, about 40 minutes. Sprinkle with paprika. Let stand for 10 minutes before serving.