Healthy Casseroles
I recently did a leader training session on healthy casseroles for the Brown County Association for Home and Community Education. A casserole is simply any food that is cooked and served in the same dish. Here are some tips for making healthy casseroles.
Casseroles can be healthy if layered with vegetables, beans and/or lean cuts of meat and whole wheat pasta.
Keep some basic pantry staples on hand to make health casseroles.
- Canned beans add fiber and protein.
- Canned tuna and salmon ad heart-healthy omega-3 fatty acids and protein. Fat-free and low-fat chicken broths add moisture and flavor.
- Fat-free evaporated milk can be substituted for cream in some recipes. Dried spices, olives and peppers can add bursts of flavor.
- Whole-grain pasta contains disease-fighting, healthy nutrients like folate, magnesium, vitamin E and potassium as well as more fiber.
- Brown rice and wild rice are also healthy options that add flavor and texture to casseroles.
- Fresh or frozen vegetables provide color and lots of nutritional value. If canned soup is called for, look for those with less fat and sodium.
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