A Casserole Connoisseur’s Guide to Healthy Substitutions

Luckily, it’s not difficult to trim the calorie count and step up the nutritional value of almost any casserole recipe.

A healthier casserole includes healthier ingredients. Esin Deniz/Shutterstock

I grew up in church, literally. My father, the minister, saw to it that the preacher’s kids never missed a gathering. Even when not a scheduled event, we were still in church cleaning, folding bulletins, or just hanging out. I credit this heritage for my expertise as a connoisseur of the all-American casserole. There’s just nothing quite like a potluck in the basement of a Baptist church to produce the finest, most authentic casserole cuisine.

It’s easy to see why casseroles have fallen out of favor with the weight- and health-conscious crowd. One serving of some casseroles can harbor an entire week’s worth of carbs or Weight Watchers points. Luckily, it’s not difficult to trim the calorie count and step up the nutritional value of almost any casserole recipe around—even those typically laden with high-fat ingredients. You can make healthier versions that taste just as good.

First, change the proportions by using more vegetables, beans, and whole grains. Add fewer sauces, cheeses, and fatty meats. Then, substitute reduced fat versions of ingredients such as sour cream, mayonnaise, cheese, cream cheese, salad dressing, and condensed soups.

Choose the leanest meats, such as skinless chicken breast, pork loin, and beef round. Or use soy-based meat substitutes. Trim all visible fat and skin from the meat that you’re using.

The key to a healthy casserole is to choose recipes that call for:

• Lots of vegetables
• Legumes such as beans and lentils
• Whole grain pasta or brown rice
• Chicken, turkey, or fish
• Leaner cuts of beef, pork, or lamb
• Lower-fat cheeses such as feta, cottage, light cheddar, or skim milk mozzarella
• Oil instead of butter, and no more than 1 teaspoon per serving

Here is the recipe for a casserole that you won’t have to change at all. It’s that nutritious and delicious! Budget friendly, too.

Hearty Vegetable Lasagna

Serves 12

• 1 16-ounce package lasagna noodles
• 1 pound fresh mushrooms, sliced
• 3/4 cup chopped green bell pepper
• 3/4 cup chopped onion
• 3 cloves garlic, minced
• 2 tablespoons vegetable oil
• 2 24-ounce jars pasta sauce
• 1 teaspoon dried basil
• 1 15-ounce container part-skim ricotta cheese
• 4 cups shredded mozzarella cheese
• 2 eggs
• 1/2 cup grated Parmesan cheese

Cook the lasagna noodles in a large pot of boiling water for 10 minutes, or until al dente. Rinse with cold water and drain. In a large saucepan, sauté mushrooms, green pepper, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat and simmer for 15 minutes.

Mix together ricotta, 2 cups mozzarella cheese, and eggs. Preheat oven to 350 degrees F. Spread 1 cup pasta sauce into the bottom of a greased 9-by-13-inch baking dish. Layer 1/2 each of lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering and top with remaining 2 cups mozzarella cheese. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving.

If you don’t need a large number of servings, you can make the lasagna in two 8-by-8-inch baking pans. Enjoy one today and freeze the other for later.

Dear Readers: We would love to hear from you. What topics would you like to read about? Please send your feedback and tips to [email protected].