Winter is the perfect time cozy up to a warm dish like a casserole. But they don’t have to be creamy, fatty and ultimately unhealthy.
This first recipe is a favorite at our editor in chief’s house. His wife alters it with broccoli and cauliflower which is more seasonal now. The next dish is a better-for-you version of a strata - great for a weekend breakfast or brunch. And the chilaquiles casserole you may find to be just in time for game day weekend!
QUICK WHITE BEAN, ASPARAGUS & MUSHROOM CASSOULET
Recipe from Cooking Light
Total Time: 48 minutes
Ingredients:
5 cups water 3 cups (2-inch) slices asparagus (about 1 pound) 2 tablespoons extra-virgin olive oil, divided 3 cups sliced chanterelle or oyster mushrooms (about 10 ounces) 1/3 cup finely chopped shallots 6 garlic cloves, minced 1/4 cup dry white wine 1 1/2 cups organic vegetable broth 1/2 teaspoon dried marjoram or dried oregano 2 (15-ounce) cans no-salt-added cannellini beans, rinsed and drained 1/4 teaspoon freshly ground black pepper 2 ounces French bread, cut into 1-inch cubes 1 tablespoon butter, cut into small pieces 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
1. Bring 5 cups water to a boil in a large stainless-steel skillet, and add asparagus to pan. Cover and cook 2 minutes; drain. Rinse asparagus with cold water; drain well. Set aside.
2. Return pan to medium-high heat. Add 1 tablespoon oil, swirling to coat. Add mushrooms, shallots, and garlic; sauté 8 minutes or until mushrooms are tender. Add wine; cook 3 minutes or until liquid evaporates. Stir in broth, marjoram, and beans; bring to a simmer. Reduce heat to medium, and cook for 12 minutes or until thick and beans are very tender. Stir in black pepper.
3. Preheat broiler.
4. Place French bread and butter in a food processor, and pulse until coarse crumbs form. Add the remaining 1 tablespoon oil and cheese to coarse breadcrumbs; pulse until combined. Stir asparagus into bean mixture; sprinkle coarse breadcrumb mixture evenly over bean mixture. Broil 3 minutes or until crumbs are golden brown.
Makes 4 servings
Calories per serving: 328
HAM & CHEESE BREAKFAST CASSEROLE
Recipe from: Eating Well: Comfort Foods Made Healthy
Active Time: 30 minutes| Total Time: 1 hour 45 minutes
To Make Ahead: Prepare casserole through step 2; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in step 3.
Ingredients:
4 large eggs 4 large egg whites 1 cup nonfat milk 2 tablespoons Dijon mustard 1 teaspoon minced fresh rosemary 1/4 teaspoon freshley ground pepper 5 cups chopped spinach, wilted 4 cups whole-grain bread, crusts removed if desired, cut into 1-inch subes (about 4-6 slices) 1 cup diced ham steak (5 ounces) 1/2 cup chopped jarred roasted red peppers 3/4 cup shredded Gruyere or Swiss cheese
1. Preheat oven to 375 degrees 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 sized bowl. Add mustard, rosemary and pepper; wisk to combine. Toss spinich, 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 the custard has set, 40-45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15-20 minutes more. Transfer to a wire rack and cool for 15-20 minutes before serving.
Makes 6 servings
Calories per serving: 286
TIP: To wilt spinich, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on high until wilted, 2-3 minutes. Squeeze out excess moisture before adding the spinich to the recipe.
CHILAQUILES CASSEROLE
Recipe from: Eating Well: Comfort Foods Made Healthy
Active Time: 20 minutes | Total Time: 45 minutes
To Make Ahead: Prepare through step 3 and refrigerate for up to 1 day.
Ingredients:
1 tablespoon canola oil 1 medium onion, diced 1 medium zucchini, grated 1 19-ounce can black beans, rinsed 1 14- ounce can diced tomatoes, drained 1 1/2 cups corn, frozen (thawed) or fresh 1 teaspoon ground cumin 1/2 teaspoon salt 12 corn tortillas, quartered 1 19-ounce can mild red or green enchilada sauce 1 1/4 cups shredded reduced -fat cheddar cheese
1. Preheat oven to 400 degrees F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until vegatables are heated through, about 3 minutes.
3. Scatter hald the tortilla pieces in the pan. Top with half the vegatable mixture, half the enchilada sauce and half the cheese. Cover with foil.
4. Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.
Makes 10 servings
Calories per serving: 243
TIP: Use extra vegatables and beans and less cheese in Mexican-style casseroles to add fiber and keep portions generous while reducing calories.
