|
Casseroles Make A Comeback featuring recipes from Holly Clegg's Trim & Terrific™ Cookbook
|
|
Green Bean And Artichoke Casserole Old-Fashioned Pork Chop Casserole
Holly Clegg is author of the successful Trim & Terrific cookbook series which includes A Trim & Terrific Louisiana Kitchen: Southern Favorites; Meals On The Move: Rush Hour Recipes; her two Random House books: Trim & Terrific American Favorites, Trim & Terrific One Dish Favorites, and her newest cookbook, Eating Well Through Cancer: Easy Recipes & Recommendations During & After Treatment. Holly has developed a national reputation for her easy, everyday, and healthier approach to cooking and entertaining. Her television appearances include national television shows such as the Later Today, NBC Weekend Today Show (for six years), Home Matters, Phil Donahue Show, and numerous satellite New York based media tours. She recently completed two QVC appearances. In addition to her media appearances, Holly is the "Cooking Coach" on www.ivillage.com/food. She also writes a bimonthly column, "Beat the Clock" for Quick & Light Magazine and is the food editor for Louisiana Life Magazine. She contributes articles to Cooking Light Magazine and LA Times Syndicate as well as other publications. Holly has also developed recipes and received more recognition as a national presence through her role as the Louisiana Sweet Potato spokesperson. Holly is a wife and mother of three and resides in Baton Rouge, LA. For more information about Holly and how to order her cookbooks go to
|
The casserole is back. After a long reign that peaked in
the 1950s and ’60s, the casserole’s popularity began to decline. The new 21st
century casserole may not look like your mother’s or grandmother’s. The makeover
reflects contemporary interest in lighter, healthier entrées while retaining the speed
and simplicity that always made the casserole a favorite. New cooking techniques make it easy to prepare a casserole today with more variety and flexibility. And with its greater use of vegetables and grains, the modern casserole is an easy and enjoyable way to satisfy the demand for healthier dishes. Although the casserole has a long history in America, it did not begin to attract major attention until condensed, canned soups came on the market. The casserole became an American staple in the Depression, when cheap but filling meals were essential. It rose in popularity during World War II as women began to enter the workplace in large numbers, and reached its heyday in the 1950s. The casserole of the past was usually made by combining a cream sauce with meat, poultry, or fish that was often canned or leftover from a previous meal. A small amount of vegetables like onions and celery was added, primarily for texture. Part of the decline in the casserole’s popularity was due to an over-reliance on leftovers, canned foods and “instant” sauces. The updated casserole is now often prepared on top of the stove rather than in the oven. A no-bake casserole can be made quickly by combining ingredients that have been cooked separately – a starchy grain like pasta and a generous portion of tender-crisp vegetables, plus an optional addition of meat. The mixture is then quickly bound together with a sauce. The new casserole lets the cook increase the proportion of grains and reduce the amount of meat, getting closer to the plant-based diet many health experts recommend as an effective way to fight heart disease, cancer and other chronic diseases. In the first casserole recipe below, jicama is used to provide a pleasant contrast to the soft texture of the kasha and vegetables. Jicama, a large Mexican vegetable with a mild, slightly sweet taste, retains its crunch despite cooking and also works well in most salads. Canned water chestnuts or red radishes can also be substituted. AICR Ed. Note: We're pleased to feature the recipes of noted cookbook author, Holly Clegg. Recipes are collected from Holly's newest cookbook, The Holly Clegg Trim & Terrific™Cookbook. Be sure to catch Holly's appearance on the NBC Weekend Today Show, Sunday, date to be announced. Holly will be preparing Freezer Friendly Casseroles from her new book, The Holly Clegg Trim & Terrific Cookbook. Be sure and tune in! For some sample recipes, click here.
1/2 cup medium kasha* *Brown rice may be used in place of kasha, using package directions to cook. Cook kasha in the broth according to
package instructions, preferably in a non-stick saucepan or deep skillet. (The kasha can
be cooked without the egg, as suggested in the package instructions, but using the egg
brings out its flavor more fully).
EGGPLANT
PARMESAN 1 (28-ounce) can chopped tomatoes, with
juice Preheat the broiler. In a large saucepan, make the sauce by combining the tomatoes with juice, tomato sauce, tomato paste, white wine, garlic, basil, and oregano. Bring to a boil, lower the heat, and cook 20 minutes. In a medium bowl, mix the egg whites and water with a fork. Dip the eggplant slices in the egg white mixture and coat in the bread crumbs. Place the eggplant on a baking sheet coated with nonstick cooking spray, and broil 5 minutes on each side, until lightly browned. Watch closely. Remove and set aside. Lower the oven temperature to 350°F. In a 2-quart oblong baking dish layer half the sauce, half the eggplant, and half the Mozzarella cheese. Repeat the layers. Bake for 20 minutes, or until bubbly and the cheese is melted.Makes 8 Servings. Sodium Alert: This recipe is very high in Sodium and not recommended for anyone on sodium-restricted meal plans. The sodium content can be significantly reduced by using low-sodium chopped tomatoes, low-sodium tomato sauce and low-sodium tomato paste. Per Serving: 296 Cal; 6 g Total Fat (4 g Sat Fat); 41 g Carb; 21 mg Cholesterol; 1,520 mg Sodium; 18 g Protein; 8 g Dietary Fiber. Exchanges: 1.5 Lean Meat; 1 Starch; 5 Vegetable; 1 Fat.
CREAMY
CORN CASSEROLE 2 (16-ounce) bags frozen corn Preheat the oven to 350°F. In a 2-quart baking dish, combine the corn and green chilies. In a small microwave-safe dish, heat the milk and cream cheese in the microwave until the cream cheese is melted, about 30 seconds. Mix with a fork to blend. Stir into the corn, and season with the salt and pepper. Sprinkle with the paprika. Bake for 30 minutes, or until bubbly. Makes 10 Servings. Per Serving: 108 Cal; 1 g Total Fat (00 g Sat Fat); 22 g Carb; 2 mg Cholesterol; 191 mg Sodium; 6 g Protein; 3 g Dietary Fiber. Exchanges: 1-1/2 Starch.
BROCCOLI
CASSEROLE 2 (10-ounce) packages frozen,
chopped broccoli, thawed and drained Preheat oven to 350°F. In a large bowl, mix the broccoli, egg, egg whites, flour, cottage cheese, and cheese spread; pour into a 2-quart baking dish coated with nonstick cooking spray. Bake, uncovered, for 1 hour, or until bubbly. Makes 8 Servings. Per Serving: 121 Cal; 4 g Total Fat (2 g Sat Fat); 9 g Carb; 37 mg Cholesterol; 49 mg Sodium; 13 g Protein; 2 g Dietary Fiber. Exchanges: 1-1/2 Lean Meat; 1/2 Starch; 1 Fat.
GREEN
BEAN AND ARTICHOKE CASSEROLE 2 (16-ounce) packages frozen French-cut green beans, thawed 1 (14-ounce) can artichoke hearts, quartered and drained 2 cups Italian bread crumbs 1/2 cup olive oil 1 Tbsp minced garlic 1/3 cup freshly grated Parmesan cheese Preheat the oven to 350°F. In a large mixing bowl, combine the green beans, artichoke hearts, bread crumbs, olive oil, garlic, and cheese. Place in a 3-quart oblong casserole coated with nonstick cooking spray, and bake for 30 minutes, or until lightly browned. Makes 16 Servings. Per Serving: 149 Cal; 16 g Total Fat (1 g Sat Fat); 16 g Carb; 2 mg Cholesterol; 300 mg Sodium; 4 g Protein; 2 g Dietary Fiber. Exchanges: 1/2 Starch; 1 Veg; 1-1/2 Fat.
CRISPY
SOUTHWESTERN LASAGNA 1 pound ground sirloin Preheat the oven to 350°F. In a large skillet coated with nonstick cooking spray, cook the meat over medium heat until done; drain any excess liquid. Add the tomatoes and juice, green chilies, chili powder, cumin, garlic, salt, and pepper; set aside. In a small bowl, blend the egg whites and cottage cheese well; set aside. Coat a 13- x 9- x 2-inch baking dish with nonstick cooking spray. Cover the bottom of the baking dish with six quartered tortillas. Layer all of the corn, half the meat mixture, half the cheese, four quartered tortillas, then all of the cottage cheese mixture, the remaining half of the meat mixture, and the remaining four quartered tortillas. Top with the remaining cheese and bake, uncovered, for 30 minutes. Makes 10 Servings. Sodium Alert: This recipe is not recommended for those who are on sodium-restricted meal plans. Per Serving: 239 Cal; 7 gTotal Fat (3 g Sat Fat); 20 g Carb; 40 mg Cholesterol; 537 mg Sodium; 25 g Protein; 3 g Dietary Fiber. Exchanges: 3 Lean Meat; 1 Starch; 1 Veg; 1 Fat.
OLD-FASHIONED
PORK CHOP CASSEROLE 2/3 cup uncooked rice Preheat oven to 350°F. In a medium bowl, combine the rice, the wild rice with its seasoning packet, and the hot water. Place the rice mixture in a 13- x 9- x 2-inch baking dish coated with nonstick cooking spray; lay the pork chops on top, and season with salt and pepper. Cover and bake for 1 hour. In a small bowl, mix togther the cream of mushroom soup, milk, and green onion. Uncover the casserole, and pour the soup mixture over the pork chops. Return the casserole, uncovered, to the oven and bake for 15 minutes longer, or until thoroughly heated. Makes 8 Servings. Sodium Alert: This recipe is not recommended for those who are on sodium-restricted meal plans. Per Serving: 292 Cal; 5 g Total Fat (2 g Sat Fat); 33 g Carb; 66 mg Cholesterol; 640 mg Sodium; 26 g Protein; 2 g Dietary Fiber. Exchanges: 3 Lean Meat; 2 Starch; 1 Fat.
SCALLOP,
PEPPER, AND PASTA TOSS 1 (8-ounce) package fettuccine
pasta *Quick Tip: Scallops are available in two sizes. Sea scallops are about 2-inches in diameter and bay scallops are about 1/2-inch in diameter. Both work well in this recipe. Cook the fettuccine according to the package directions, omitting any oil and salt. Drain; set aside. Coat a large skillet with nonstick cooking spray and heat the olive oil. Sauté the onion, red pepper, and green pepper over medium-high heat for 5 to 7 minutes until tender; set aside. Over medium-high heat, stir-fry the scallops, garlic, and corn until the scallops are opaque. Stir in the lemon juice, basil, green onion, and pepper. Toss the scallop and pepper mixture with the pasta, and serve. Makes 6 Servings. Per Serving: 244 Cal; 3 g Total Fat (00 g Sat Fat); 41 g Carb; 12 mg Cholesterol; 68 mg Sodium; 13 g Protein; 3 g Dietary Fiber. Exchanges: 2 Very Lean Meat; 2-1/2 Starch; 1 Veg.
CHICKEN
VERMICELLI 6 pounds skinless chicken breasts Preheat the oven to 300°F. Place the chicken in a large pot; add water to cover. Add the salt and pepper, celery stalks, and halved onion; bring to a boil. Reduce heat and cook for 30 minutes, or until the chicken is done. Reserve the broth, discarding the celery and onion. Cool slightly; then debone the chicken and cut into bite-size pieces. Meanwhile, cook the vermicelli according to the package directions, omitting any oil and salt. Drain and set aside. In a large pot, melt the margarine over medium heat, and sauté the chopped onion, green pepper, celery, and garlic until tender. Add the mushrooms. Gradually stir in the flour, mixing for 30 seconds. Gradually add the chicken broth, stirring. Add the tomatoes and green chilies, cayenne pepper, and Worcestershire sauce. Add the chicken and vermicelli, mixing well. Divide the mixture into two 2-quart shallow casseroles coated with nonstick cooking spray. Top each casserole with half the Parmesan cheese, parsley, and green onion, and bake for 20 to 30 minutes, or until thoroughly heated. Serve immediately. Makes 16 Servings. Per Serving: 329 Cal; 9 g Total Fat (3 g Sat Fat); 30 g Carb; 74 mg Cholesterol; 291 mg Sodium; 30 g Protein; 2 g Dietary Fiber. Exchangges: 3 Lean Meat; 2 Starch; 1 Fat.
CRAWFISH
FETTUCCINE 1 (16-ounce) package fettuccine pasta *Crawfish is a shell fish that can be purchased already peeled and ready to use in airtight bags, either fresh or frozen. Cook the fettuccine according to the package directions, omitting any oil and salt. Drain and set aside. Rinse the crawfish tails; drain well and set aside. In a large pot, melt the margarine and sauté the onion, green pepper, red pepper, and garlic over medium heat until tender, 5 to 7 minutes. Add the flour, stirring until mixed. Gradually add the milk, stirring until smooth. Add the cheese, stirring until melted. Add the crawfish, parsley, Worcestershire sauce, and cayenne pepper. Toss with the pasta, heat thoroughly, and serve. Makes 10 Servings. Sodium Alert: This recipe is not recommended for those who are on sodium-restricted meal plans. Per Serving: 378 Cal; 9 g Total Fat (3 g Sat Fat); 45 g Carb; 131 mg Cholesterol; 539 mg Sodium; 28 g Protein; 2 g Dietary Fiber. Exchanges: 3 Lean Meat; 3 Starch; 2 Fat.
|
|
|
|
