Sunday, November 2, 2008

WW Core Casseroles

Core Eggplant Rollups

1 large eggplant, sliced into thin slices (peeled optional)
Cooking spray
1-1 pound fat free ricotta cheese
1 egg
Salt and pepper
Dried parsley
Fat free mozzarella
Veggie Parmesan cheese
Basic Tomato Sauce

Heat salted water until boiling. Add a few slices of eggplant and cook until they are staring to limp, about 2 minutes. Remove and drain Repeat till all eggplant is blanched.

Take a pan and coat the bottom with sauce.

Mix ricotta cheese, egg, parsley, salt, pepper, 1/2 the fat free mozzarella cheese, and Veggie Parmesan cheese

Lay out your slices of egg plant. Place about 2 tablespoons of cheese mixture in center and roll.
Place on top of the sauce in the pan. Repeat till all eggplant has been filled.

Cover with about a cup of the sauce; add Veggie Parmesan Cheese and Fat free mozzarella cheese

Bake for 35 to 40 minutes covered. Then uncover and cook 5 minutes. Let set 5 minutes and serve

I served this with a side of portabella mushroom coated with about 2 Tablespoons sauce and mozzarella cheese and baked


Recipe By :
Serving Size : 6
Preparation Time :0:00
Categories : Beans Skillet Vegetables

3 tablespoons vegetable oil
1 large onion -- chopped
1 carrot -- shredded
1 clove garlic -- finely minced
1 14.5 oz. can stewed tomatoes -- broken up
1 16 oz. can red kidney beans -- drained
1 16 oz. can pinto beans -- drained
1 10 oz. package frozen green beans – cut
1/2 teaspoon salt
1/8 teaspoon pepper
2 tablespoons chili powder -- or to taste

1. Heat oil in large skillet; saute onion, shredded carrot, and garlic until tender but not brown. Add remainaing ingredients; simmer over flow heat for 25 minutes. Taste and add a little more salt, chili powder, and pepper if desired.

Per Serving (excluding unknown items): 628 Calories; 9g Fat (12.6% calories from fat); 35g Protein; 107g Carbohydrate; 34g Dietary Fiber; 0mg Cholesterol; 244mg Sodium. Exchanges: 6 1/2 Grain(Starch); 2 Lean Meat; 2 Vegetable; 1 1/2 Fat.


Recipe By :
Serving Size : 6
Preparation Time :0:00
Categories : Beans Cheese Eggs

4 small tomatoes -- peeled
1 small white onion -- peeled and quartered
1 clove garlic
1 tablespoon olive oil
1/2 cup chicken broth
1/4 cup green chiles -- chopped
pinch ground cloves pinch ground cinnamon
6 canned whole mild green chiles
4 ounces fat-free Monterey jack cheese -- cut into 6 sticks
1/2 cup egg beaters® 99% egg substitute

1. Combine tomatoes, onion and garlic in blender jar or food processor bowl; puree. In medium saucepan over medium-low heat, heat oil. Add tomato mixture and cook 10 minutes. Add chicken broth, chopped chilies, cloves and cinnamon. Simmer gently 15 minutes. Keep warm until ready for use.

2. Cut slit in side of each whole chile; remove as many seeds as possible. Pat dry. Place 1 cheese stick in each chile. Place stuffed chiles in single layer in lightly sprayed casserole dish.

3. Pour beaten eggs over chiles. Bake in preheated 350 oven until eggs are set and casserole browns and puffs, about 25 to 30 minutes. Cut into six long slices, each slice containing a whole stuffed chile. Top each serving with warm tomato salsa.

Source: "Low Carb Lifestyle Cookbook" - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 59 Calories; 3g Fat (38.6% calories from fat); 3g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 100mg Sodium. Exchanges: 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

Chicken & Rice Casserole

Satisfy hearty appetites with this comforting recipe. Baked to golden brown perfection this rich and flavorful casserole is one of the most popular meals, and is sure to become a family favorite. Prepare in advance and store in the freezer for an easy weeknight dinner.

Preparation Time: 15 mins
Cook Time: 45 mins
Servings: 4


2 cups cooked brown rice
2 (8 ounces) cups FF shredded Monterey Jack cheese (or any flavor)
1 1/2 cups cooked, chopped chicken breast meat
1 (12 fluid ounces) can FF CARNATION Evaporated Milk
1/2 cup finely chopped red onion
2 large eggs lightly beaten
1/4 cup finely chopped cilantro
2 tablespoons FF butter or margarine melted
1 tablespoon diced jalapeños (optional)


PREHEAT oven to 350° F. Lightly grease 2-quart casserole dish.

COMBINE rice, cheese, chicken, evaporated milk, onion, eggs, cilantro, butter and jalapeños in prepared dish; stir well.

BAKE for 45 to 50 minutes or until knife inserted in center comes out clean.

PREPARE as above; do not bake. Cover; freeze for up to 2 months. Thaw overnight in refrigerator. Uncover.

PREHEAT oven to 350° F.

BAKE for 60 to 70 minutes or until knife inserted in center comes out clean

Cabbage Roll Casserole

1 lb. beef cooked and drained
1 head cabbage
1 can tomato soup
1 med. onion chopped
1 c. rice cooked
3 T worcestershire sauce
1 tsp. salt
1 tsp. pepper

Brown beef with onion and worcestershire sauce. Wash and chop cabbage. Place half the cabbage on the bottom of casserole dish. Top cabbage with 1/2 beef and rice. Repeat cabbage, then meat and rice. Mix can of soup with 1 can water. Pour over casserole , cover and bake at 350 for 1 hour. 6 servings, 7pts. each.

Beef Penne Pasta Casserole

This casserole with pasta and beef is sure to become a family favorite. It's also easy to prepare ahead and freeze for up to 2 months. When you're looking for a quick meal, just put it in the oven to bake.

Preparation Time: 20 mins
Cook Time: 35 mins
Servings: 6


1 pound dried whole-wheat penne pasta (any ww pasta shape should work) prepared according to package directions
8 ounces lean ground beef
1 small onion chopped
2 cups water
2 (6 ounces each) cans Italian tomato paste
1/3 cup red wine or water < use water
1 tablespoon MAGGI Instant Beef Flavor Bouillon
2 (8 ounces) cups FF shredded Monterey Jack cheese (I'd use ff mozzarella)

PREHEAT oven to 350° F.

COOK beef and onion in large saucepan, stirring occasionally, until beef is no longer pink. Add water, tomato paste, wine and bouillon; cook, stirring occasionally, for 10 to 15 minutes or until flavors are blended.

LAYER ingredients as follows in ungreased 13 x 9-inch baking dish: 1/2 pasta, 1/2 sauce and 1/2 cheese. Repeat layers; cover.

BAKE for 20 to 25 minutes or until heated through and cheese is melted. Season with salt.

PREPARE as above; do not bake. Cover; freeze for up to 2 months. Thaw overnight in refrigerator.

PREHEAT oven to 350° F.

BAKE for 45 to 55 minutes or until heated through and cheese is melted. Season with salt.

Crockpot Hamburger Cabbage Casserole - 4 pts

6 cups shredded cabbage
1 pound 93% lean ground beef, browned and drained
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup onion, chopped
1 cup brown rice
26 ounces tomatoe sauce
1 1/2 cups water
1/4 teaspoon basil
1/4 teaspoon seasoned salt

Place half of the cabbage in a crockpot. Put ground beef over the top. Sprinkle 1/4 teaspoon salt and 1/8 teaspoon pepper over the top. Evenly distribute onion, then rice over all. Top with remaining cabbage, salt and pepper. Combine tomato sauce, water, basil and seasoned salt; pour over cabbage. Cover and cook on high heat for 4-5 hours or until rice is tender or on low for 8-10 hours. Stir occasionally, and add water during cooking time, if it is too thick.

Serves 6; 1 1/4 cups heaping is 4 Weight Watchers points.

Easy Barley Casserole

1 cup pearl or pot barley
1 can chicken or beef consomme
1 can water
1 can mushrooms with juice
onion or garlic powder to taste

Mix all ingredients well bake covered at 350 for 1 hr and 15 min uncover and bake 15 more min enjoy,

Eight Layer Casserole (8 Points)
can be made core

1/2 lb. lean ground beef
2 tbsp. imitation bacon bits
1 small onion, chopped
1 (15 oz.) can tomato sauce
1/2 cup water
1/2 tsp. chili powder
1/4 tsp. Salt
1/4 tsp. ground black pepper
2/3 cup long-grain rice
1 (8 3/4 oz.) can whole-kernel corn, drained
1/2 cup chopped green bell pepper

Crumble beef evenly over bottom of a 3 1/2 qt. slow cooker. Sprinkle with bacon bits, then onion. In a med. bowl, combine tomato sauce, water, chili powder, salt and black pepper; pour half over beef and onion layers. Sprinkle rice evenly over top, then corn. Top with remaining tomato sauce mixture, then bell pepper. Cover and cook on LOW about 5 hrs. or until rice is tender.

Per serving: 365 cal, 47g carb, 16g prot, 13g fat, 5g sat fat, 42mg chol, 1071mg sod
Makes 4-5 servings
Points per serving: 8

Inside Out Cabbage Rolls

1/2 med cabbage chopped < or bagged, shredded cabbage
2 T oil < or less
1 can Campbells condensed tomato soup < do not add water
1/2 pound browned lean ground beef, rinsed
2 cups cooked brown rice
Saute cabbage in skillet with oil. When tender combine with remaining ingredients and pour into casserole dish. Bake uncovered at 350 for 30 minutes.

Mediterranean Pasta

4 c. chopped tomato
2 TBSP chopped fresh basil
1 TBSP olive oil
1 TBSP red wine vinegar
1/4 tsp salt
1/4 tsp crushed red pepper
2 cloves garlic, minced
4 c. cooked whole wheat angel hair pasta (cooked w/o salt or fat)
1/4 cup crumbled fat free feta cheese

Combine first 7 ingredients in a large bowl and stir mixture well.

Let stand 10 minutes. Serve at room temp over cooked pasta, and sprinkle with feta cheese.

Yield: 4 servings

Pizza Casserole

who doesn't like pizza!

1 lb lean ground beef
1/2 c. green peppers chopped
1 c. onion chopped
15 oz. tomato sauce- you may find pizza flavored
1 tsp. garlic powder
1/2 tsp. oregano
1/2 tsp. onion salt
1/4 tsp. Pepper
4 oz. ff shredded cheddar
2 oz. ff parmesan
1 c. canned mushrooms
4 1/2 oz. egg noodles uncooked- sub wheat (I will probably use wheat lasagna noodles)

Brown beef, green peppers, and onion. Add tomato sauce, garlic, oregano, onion salt and pepper, simmer for 15 min. Cook noodles. Pour sauce over noodles and sprinkle with cheddar and parmesan. Top with mushrooms. Cover and bake for 10 min. in 400 degree oven. Freezes well. 6 servings, 7 pts. each.

Mexican Polenta Pie

3/4 cup cornmeal
2 cups water
1/4 teaspoon salt
1 egg, slightly beaten
1 (15-ounce) can chili beans, drained (15 to 16 ounces)
3/4 cup shredded fat free Monterey Jack cheese
jalapeño peppers, sliced (3 ounces)

Heat oven to 375°. Grease pie plate, 9 × 1 1/4 inches.

Mix cornmeal, water and salt in medium 2-quart sauce-pan. Heat to
boiling, stirring constantly; reduce heat to medium. Cook about 6
minutes, stirring frequently, until mixture is very thick. Remove from
heat; let stand 5 minutes, quickly stir in egg.

Spread cornmeal mixture in pie plate. Bake uncovered 15 minutes.
Spread beans over cornmeal mixture; sprinkle with cheese and jalapeno.

Bake uncovered 20 minutes or until center is set. Let stand 5 minutes
before serving. Garnish with diced tomato and fat free sour cream if
desired. Serves 6.


Serving Size : 6
Categories : Bake Casserole Ground Beef Skillet

2 pounds extra lean ground beef -- cooked and drained
salt and pepper -- to taste
1/2 cup onions -- chopped
1/4 cup green pepper -- chopped
2 teaspoons chili powder
8 ounces fat-free cheddar cheese -- shredded
8 oz. can tomato sauce
1/2 teaspoon garlic powder
1/2 cup + 1 tablesoon fat-free sour cream
1 egg white -- beaten stiff

1. Place cooked meat, onion, pepper, sauce, garlic and chili powder in skillet. Simmer 8 to 10 minutes.
2. Spray 8x8 or 8x10 pan. Put meat mixture in pan.

3. Beat together cheese, sour cream and egg white and put on top of meat mixture. 4. Bake at 375° for 25 -30 minutes.

Source: "Low Carb Eating. com"
Per Serving (excluding unknown items): 521 Calories; 27g Fat (44.9% calories from fat); 46g Protein; 27g Carbohydrate; 5g Dietary Fiber; 111mg Cholesterol; 2366mg Sodium. Exchanges: 0 Grain(Starch); 6 Lean Meat; 4 Vegetable; 3 Fat; 0 Other Carbohydrates. NOTES : 6.5 carbs per serving

Tamale Pie for Two (Ww Core)

55 min | 15 min prep | SERVES 2
5 ounces extra lean ground beef
1/4 cup onions, small dice
2 tablespoons green peppers, small dice
1 small garlic clove, minced
1/2 cup diced tomatoes, canned with juice
1/2 cup frozen corn
1 teaspoon chili powder
3 tablespoons yellow cornmeal (divided)
1 pinch salt
1/2 cup nonfat milk or low-fat milk
1 egg white
2 tablespoons soy cheddar cheese (optional) or cheddar cheese, shredded (optional)

Pre-heat oven to 350 degrees.
In a non stick skillet, brown the ground beef and break it apart using a spoon. Add the onions and green peppers and garlic. Once the meat is cooked, drain off any excess fat. Alternately, transfer the contents of the pan to a plate lined with two paper towels, wipe skillet and return beef to pan.
After draining excess fat using either method, add the tomatoes, corn, chili powder and 1/2 tablespoon of cornmeal. Bring the mixture to a simmer. Transfer to a one quart casserole.
Place the milk, cornmeal and salt in a small saucepan and bring to a light boil. Reduce to a simmer and stir frequently until thickened. Alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
In a small bowl beat the egg whites by hand until foamy. Slowly add in the cornmeal, stirring to make sure it does not scramble the egg. Add the soy cheese/cheese if using.
Top the casserole filling with the cornmeal mush.
Bake for 25 to 30 minutes the top should be puffed and lightly browned.

Zesty Turkey (or Chicken) & Rice


1-3/4 cups 94% fat free Chicken Broth
1 tsp. dried basil leaves, crushed
1/4 tsp. garlic powder
1/4 tsp. hot pepper sauce
1 can (about 14 1/2 ounces) stewed tomatoes
3/4 cup uncooked regular long-grain brown rice
1 cup frozen peas
2 cups cubed cooked turkey OR cooked chicken

MIX broth, basil, garlic powder, hot pepper sauce and tomatoes in
saucepan. Heat to a boil. Stir in rice. Cover and cook over low heat
20 min. STIR in peas and turkey. Cover and cook 5 min. more or until
rice is done. Serves 4.

Zucchini Pie w/Polenta Crust

Makes 4-6 servings

2 Tbs. extra virgin olive oil
2 lbs. zucchini, cut into l/2" dice
l lrg. onion, chopped
l med. red. bell pepper, cored, seeds/ribs removed, cut into l/2" dice
2 garlic cloves, minced 2 Tbs. chopped fresh basil or 2 tsp. dried
basil (I used dried)
One l4 l/2 oz. can diced tomatoes in juice
Salt/fresh ground pepper to taste

Polenta Crust

l c. yellow cornmeal
3/4 tsp. salt
l/4 tsp. fresh ground pepper
l l/2 c. (6 oz) shredded Fontina cheese, preferably Fontina d'Aosta,

Position a rack in center of oven and preheat to 350. Lightly oil a 9
l/2" deep-dish pie plate.

Heat oil in a l2" skillet over med-high heat. Add zucchini, onion, red
pepper, garlic. Cook, stir occasionally, til zucchini is tender &
lightly browned, about l5 min. Stir in basil, add tomatoes w/juices,
and bring to boil. Reduce heat to med-low and simmer til tomato juices
thicken, about 5 min. Season w/salt & pepper.

Meanwhile, to make polenta crust, whisk cornmeal w/l c. cold water in
small bowl. Bring l c. water & the salt to a boil in a med.
heavy-bottom saucepan over high heat. Whisk in cornmeal mixture, bring
to a boil. Reduce heat to med-low & let bubble for 2 min. Stir in l c.
of the cheese. Remove from heat.

Spread veggie mixture even in pie plate. Spread the polenta over
veggies to within l" of the edges of the plate. Sprinkle remaining l/2
cup cheese on top. Place pie plate on baking sheet.

Bake til edges of crust are lightly browned, about 25 minutes. Let
stand for 5 min, then serve hot.

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.