Creamy Burrito Casserole for 371 per serving

Creamy Burrito Casserole

Creamy Burrito Casserole	371 per serving
6 servings
	Calories per	Total
Ingredients	serving	Calories
1 lb. 99% fat free ground turkey	4 oz. = 120	480
1 whole onion, chopped	1 onion = 50	50
1 can   (15.5 oz.) fat free refried beans	1/2 c   = 90	315
1 pouch taco seasoning mix	1 pouch=150	150
5 oz. shredded 2% mexican cheese	1 oz. = 80	400
1/2 c. light sour cream	2 Tbs = 40	160
1 can 98% fat free cream of mushroom soup	1 can = 175	175
10 corn tortillas	1 tortilla = 50	500
	Total calories =	2230
	1/6 pan	371.67

1)      Pre-heat the oven to 350 degrees.

2)     Brown the ground turkey and chopped onion with salt, onion powder, and garlic powder.  When turkey is browned and onion is softened a bit, add the taco seasoning.

3)     Mix the refried beans in with the ground turkey.

4)     In a separate bowl, mix together the cream of mushroom soup and the sour cream.

5)     Spray a 13” x 9” pan with olive oil spray.  Put a little bit of the sour cream mixture on the bottom of the pan. Break up 5 of the taco shells and layer them on the pan. Layer the meat mixture, the sour cream mixture, and half the cheese. Repeat the layers.

6)     Bake for 30 minutes.

7)     Enjoy!

Chicken & Dumplings Casserole for 310 calories per serving

I finally cooked something new.  Well, something new and worthy of keeping (and putting into this recipe blog).  I found this recipe on Pinterest, or as I like to call it, the website that comforts me through bouts of insomnia.  The original recipe comes from a lovely blog called Plain Chicken.  This was an easy and delicious casserole to make.  Tonight comes the real test – will the baby eat it?

Chicken & Dumplings Casserole	310 calories per serving
4 servings
	Calories per	Total
Ingredients	serving	Calories
1/4 c Land O’Lakes light whipped butter	1 Tbs = 45	180
1 lb chicken breasts	3 oz. = 110	600
1 c Almond Breeze unsweetened Almond milk	1 c = 40	40
1 c flour	1 c = 400	400
1 1/4 tsp baking powder	0	0
1/4 tsp salt	0	0
1 can 98% fat free Campbell’s cream of chicken soup	1 serving = 70	175
2 c fat free chicken broth	1 c = 10	20
	Total calories =	1235
	1/4 pan =	308.75
	WW Points Plus	9

1) Preheat oven to 400 degrees.

2) Melt butter in the microwave and pour into bottom of a 9×13 pan. Shred the chicken and spread it on top of the butter.

3) Whisk together the milk and the flour, baking powder and salt. Slowly pour over the chicken. Don’t stir.

4) Whisk together chicken broth and cream of chicken soup. Pour soup over the flour and milk mixture. Don’t stir.

5) Bake uncovered for 35 to 45 minutes, or until dumplings are golden brown.

Crockpot BBQ Pineapple Chicken for 205 calories per serving

Crockpot BBQ Pineapple Chicken	205 per serving
12 servings
	Calories per	Total
Ingredients	serving	Calories
3 lbs raw Chicken Breast, boneless	3 oz. = 110	1760
1 can (16 Oz.) Pineapple Niblits	4 oz. = 60	240
18 oz. bottle Dinosaur BBQ Sauce	1 oz. (2 Tbs) = 25	450
	Total calories =	2450
	1/12 pot=	205	(4 pointsplus)

1) Put the chicken in the crockpot, then the pineapple, then the BBQ sauce.

2) Cook on low for approximately 6 hours.

3) Take chicken out of pot, shred with two forks, and put back into the pot.  Mix well.

4) Enjoy!  I like mine in sandwiches with home-made cabbage-apple slaw.

Apple Cabbage Slaw for 47 calories a serving

Cabbage Apple cole-slaw	45 per serving
12 servings
	Calories per	Total
Ingredients	serving	Calories
14 oz. bag shredded cabbage (coleslaw mix)	1 bag = 90 calories	90
3 small red delicious or Empire apples, shredded	1 apple = 65	195
1/2 c light mayonnaise	1 Tbs = 35	280
	Total calories =	565
	1/12 bowl=	47.083

 Note – I literally shred my apples using a hand shredder.  However, I bet it would be even easier using a food processer?

1) Shred the apples.

2) Mix all ingredients in a big bowl.

3) Enjoy!

Chicken Corn Chowder with Yams for 255 calories

I don’t know about you guys, but I like a nice thick soup, and this soup sure doesn’t disappoint! 

Chicken Corn Chowder with Sweet Potatoes	255 per serving
8 servings
	Calories per	Total
Ingredients	serving	Calories
3 cups unsweetend Almond Breeze Milk	1 cup = 40	120
1 cup corn muffin mix (example: Jiffy)	1/4 c = 150	600
1 onion, chopped fine	1 onion = 50	50
3 garlic cloves, minced	0	0
10 cups fat free chicken broth	1 cup = 10	100
12 oz. raw chicken breasts, diced	3 oz. = 110	330
2 large sweet potatoes or yams, peeled and cut into 1/2″ pieces	1 Tbs = 50	200
4 oz. shredded reduced fat Monterey Jack Cheese	1 oz. = 80	320
1 (14.75 oz. each) can creamed corn	1/2 c =  90	315
salt, to taste	0	0
	Total calories =	2035
	1/8 pot =	254.38

1) In a medium bowl, mix milk and muffin mix until well combined.

 

2) Spray a large pot with olive oil spray. Add onion and cook until softened, about 8 minutes. Stir in garlic and cook until fragrant, about 1 minute.

 

3) Add chicken broth, chicken, and sweet potatoes. Bring to boil, reduce heat, and simmer until chicken is cooked and sweet potatoes are just tender.

 

4) Stir in milk and muffin mixture and simmer until soup thickens. Add cheese and corn and cook until cheese begins to melt, about 2 minutes. Season with salt, to taste. *Does not freeze well – ruins the texture!

 

5) Enjoy!

(By the way, for those you doing the new WW pointsplus plan, this is 8 pointsplus.)

Crockpot New England Clam Chowder for 279 calories

I love New England Clam Chowder. This is an easy crockpot recipe that warms up any cold winter night.

Crockpot Clam Chowder	280 calories per serving
6 servings
	Calories per	Total
Ingredients	serving	Calories
7 small potatoes (28 oz.), peeled and diced	3.5 oz. = 85	680
4 slices Oscar Mayer center cut bacon	3 slices = 70	95
1 onion, chopped	1 onion = 50	50
2 cans (10 oz. each) whole baby clams	1 can = 150	300
2 cans (14 oz. each) clam juice	1 can = 20	40
1 can (10.75 oz.) cream of celery soup	1 serving = 90	225
1 can (10.75 oz.) cream of potato soup	1 serving = 90	225
2 Tbs cornstarch	1 Tbs = 30	60
	Total calories =	1675
	1/6 recipe	279

1) Put everything but the cornstarch into the crockpot.

2) In a small bowl, mix the cornstarch with a little bit of water until dissolved.  Then pour the cornstarch mixture into the crockpot and mix well.

3) Cook on high for at least 3-4 hours.  Enjoy!

Paula Deen’s Croque Monsieur Casserole for 338 calories

Paula Deen really doesn’t disappoint!  This was delicious!  A high class version of a ham and cheese sandwich.  I lowered the calories on her original casserole by changing it from a croque madame (with a fried egg on top) to a croque monsieur (without the fried egg).  I bet this would be absolutely delicious with the fried egg though.  Also, as usual, I substituted my own lower calorie ingredients.  In case you’re interested though, here is her original recipe.

Croque Monsieur Casserole	340 calories per serving
6 servings
	Calories per	Total
Ingredients	serving	Calories
6 Tbs light whipped butter	1 Tbs = 45	270
1/4 c all purpose flour	1 Tbs = 50	200
3 cups Almond Breeze Milk	1 cup = 40	120
1 Tbs dijon mustard	1 Tbs = 5	5
3/4 tsp salt	0	0
1/2 tsp nutmeg	0	0
10 slices light white bread	2 slices = 70	350
8 oz. deli sliced ham	2 oz. = 50	200
8 oz. gouda cheese	1 oz. = 110	880
	Total calories =	2025
	1/6 recipe	338

1) Preheat the oven to 400 degrees F.  Spray a 9”x13” pan with olive oil spray.

2) In a sauce pan, melt the light butter until bubbling. Whisk in the flour and cook for 1 minute. Slowly whisk in the milk and cook until thick and bubbling, 3 to 5 minutes more. Whisk in the mustard, salt, and nutmeg.

3) Put 5 slices of the bread on the bottom of the pan, then half of the ham, then half of the cheese.  Pour half the sauce on top. Then repeat the layers again, ending with the sauce on top. Bake the casserole for 20-25 minutes, until brown and bubbling. Remove it from the oven and cut into 6 equal pieces.

4) Enjoy!

Shepard’s Pie for 370 calories per serving

It is cold here.  It seems that in most of America right now, it is COLD.  What’s better than a nice shepard’s pie on a cold winter night?  This came out pretty tasty!

When I make a casserole, I mark out the servings right in the pan (see the picture above).  That way, I know for sure that each time I serve myself, I will get exactly as many calories as I have planned for.

Shepard’s Pie	370 calories per serving
6 servings
	Calories per	Total
Ingredients	serving	Calories
2 cups leftover mashed potatoes	1 c = 150	300
1 lb. bag of frozen cauliflower	1 cup = 30	150
4 Tbs light butter	1 Tbs = 45	180
1 lb. ground beef (97/3)	4 oz. = 160	640
1 can (13.25 oz) mushrooms, sliced	1/2 c = 20	40
1 jar beef gravy	1/4 c = 30	180
16 oz. frozen carrots	1 serving = 35	175
2 cups frozen peas	1 cup = 115	230
4 oz. shredded 2% cheddar cheese	1 oz. = 80	320
	Total calories =	2215
	1/6 pan =	369.17

1) Using a ricer, mash up the cauliflower.  Mix the mashed cauliflower, the potatoes, and the butter.  Use salt and garlic powder to taste. 

2) Brown the ground beef and drain it.  Mix the mushrooms and gravy into it.

3) Pre-heat the oven to 425 degrees.  Grease a 13” x 9” pan. Put the beef mixture on the bottom.  Next, layer the carrots and peas on top.  Then put the mashed potatoes on top.  Bake uncovered for 20 minutes.

4) Sprinkle the cheese on top and bake for another 5 – 10 minutes, or until cheese is hot and bubbly.

5) Enjoy!

Chicken Rice & Broccoli Casserole for 305 calories per serving

This recipe originally came from a caterer, and I found it in a magazine many years ago.  It looks like slop, but it is so yummy that I have come back to this recipe over and over again.  Plus, it is just so easy to make!!!

Chicken, Rice, & Broccoli Casserole	305 calories per serving
6 servings
	Calories per	Total
Ingredients	serving	Calories
32 oz. bag frozen broccoli	1 cup = 25	250
12 oz. Tyson cooked diced chicken breast	3 oz. = 110	440
1 can (10.75 oz.) cream of broccoli soup	1 can = 225	225
1 package chicken flavored rice mix	1 serving = 230	575
1 1/3 c Almond Breeze milk	1 cup = 40	55
1 1/2 c chicken broth	1 cup = 5	10
1/2 c Hellmanns Light Mayonnaise	1 Tbs = 35	280
	Total calories =	1835
	1/6 pan =	305.83

1) Pre-heat oven to 350 degrees.

2) In a large glass bowl, microwave the broccoli until tender (about 25 minutes).

3) Combine all the ingredients.  Transfer to a greased 13” x 9” pan.  Cover and bake for 60 minutes.

4) Uncover and bake for another 15 – 20 minutes or until rice is tender.

5) Enjoy!

Shrimp & Crab Au Gratin for 396 calories

Shrimp & Crab Au Gratin	396 calories per serving
4 servings
	Calories per	Total
Ingredients	serving	Calories
1/2 c light whipped butter	1 Tbs = 50	400
1/2 c flour	1 c = 400	200
1/2 c almond breeze milk	1 c = 40	20
1/2 c fat-free chicken broth	1 c = 10	5
14 oz. bag frozen raw shrimp (peeled, deveined)	4 oz. = 100	350
1 lb imitation crabmeat	3 oz. = 80	400
3 oz. shredded reduced fat cheddar cheese	1 oz. = 70	210
	Total calories =	1585
	1/4 =	396.25

 

1) Pre-heat the oven to 350 degrees.

2) In a medium sized pot, melt the butter on low heat.  Slowly mix in the flour, and cook for 2 minutes.  (Congratulations, you just made a roux!  Yay!) 

3) Slowly add the milk and let the mixture thicken.  Then add the chicken broth and let it thicken again.

4) Take the sauce off the heat, and mix the seafood into the sauce.  Spray an 8” square pan with olive oil spray.  Pour the seafood mixture into the pan.  Top with the shredded cheddar. 

5) Bake for 25 – 30 minutes.  Enjoy!