Enchilada casserole
Makes 8 servings
Preparation time: 15 minutes
Cooking time: about 25 to 30 minutes
INGREDIENTS
2 tablespoons canola oil
1 medium onion, chopped
1 (19-ounce) can enchilada sauce
1 (16-ounce) can reduced-sodium black beans, rinsed
1 (14-ounce) can no-salt-added diced tomatoes
1 (11-ounce) can Mexican-style corn, rinsed
1 teaspoon chili powder
1 teaspoon cumin
1 (10-ounce) package 6-inch corn tortillas, divided
3 cups chopped cooked or canned chicken, divided
2 cups shredded reduced-fat Mexican four-cheese blend, divided
Heat oven to 350 degrees. In a large, nonstick skillet, heat oil on medium-high; cook onion 6 minutes or until tender. Stir in enchilada sauce, beans, tomatoes, Mexican-style corn, chili powder and cumin. Reduce heat to low; cook 5 minutes or until thoroughly heated, stirring often. Spoon 1/3 of sauce mixture in a 9-by-13-inch baking dish coated with cooking spray. Layer with 1/3 of the tortillas, half of the chicken and 1/3 of the cheese. Repeat layers with 1/3 of the sauce and 1/3 of the tortillas, remaining chicken and 1/3 of the cheese. Top with remaining tortillas, sauce mixture and cheese. Bake 15 to 20 minutes or until golden and bubbly.
Per serving: 404 calories, 30 grams protein, 13 grams fat (28% calories from fat), 4.3 grams saturated fat, 44 grams carbohydrate, 62 milligrams cholesterol, 782 milligrams sodium, 7 grams fiber.
Carb count: 3.
Italian beans and vegetables
Makes 6 servings
Preparation time: 20 minutes
Cooking time: about 1 hour
INGREDIENTS
1 (1 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch chunks
3 (19-ounce) cans cannellini beans, rinsed and drained
1 large onion, cut into thin slices
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 tablespoon chopped lemon zest (yellow part only)
1 1/2 teaspoons dried thyme
1 teaspoon dried sage
1 teaspoon coarse salt
1 cup unsalted vegetable broth
4 ounces (1 cup) shredded part-skim mozzarella cheese
1/4 cup freshly grated Parmesan cheese
Heat oven to 350 degrees. Microwave squash 5 minutes on high (100% power); drain. In a 9-by-13-inch baking dish, combine squash, beans, onion, spinach, lemon zest, thyme, sage and salt. Add broth; cover tightly with foil. Bake 45 minutes or until squash is tender. Remove cover and sprinkle with cheeses; bake uncovered for 5 minutes or until cheeses melt.
Per serving: 309 calories, 17 grams protein, 5 grams fat (15% calories from fat), 2.5 grams saturated fat, 49 grams carbohydrate, 15 milligrams cholesterol, 993 milligrams sodium, 13 grams fiber.
Carb count: 3.5.
Mushroom, bacon and Swiss strata
Makes 8 servings
Preparation time: 15 minutes; chilling time: 8 hours; room temperature time: 15 minutes
Cooking time: 45 minutes (plus 20 minutes for bread); standing time: 10 minutes
INGREDIENTS
12 ounces (about 7 cups) ciabatta or dense white bread, cut into 1-inch cubes
2 tablespoons butter
2 cups chopped onion
2 (8-ounce) packages sliced mushrooms
6 ounces shredded Swiss cheese
4 slices center-cut cooked bacon, cooked and crumbled
3 cups 1% milk
1 1/2 cups egg substitute
2 teaspoons chopped fresh thyme
1/2 teaspoon freshly ground pepper
1/8 teaspoon coarse salt
Additional chopped thyme leaves for garnish
Heat oven to 350 degrees. Arrange bread in a single layer on a large, rimmed baking pan. Bake 20 minutes or until toasted. Place cubes in a large bowl. Melt butter in a large, nonstick skillet on medium-high. Add onion and mushrooms; cook 10 minutes or until liquid evaporates and vegetables are tender. Add onion mixture to bread; toss well to combine. Arrange half of the mixture in a 9-by-13-inch baking dish coated with cooking spray. Sprinkle with half of the cheese and half of the bacon; top with remaining mixture, cheese and bacon. In a medium bowl, whisk milk, egg substitute, thyme, pepper and salt. Pour mixture over bread mixture. Cover and refrigerate 8 hours. Heat oven to 350 degrees. Remove strata from refrigerator; let stand at room temperature 15 minutes. Bake, covered, 30 minutes. Uncover; bake 15 more minutes or until set. Let stand 10 minutes. Garnish with thyme and serve.
Per serving: 330 calories, 21 grams protein, 13 grams fat (34% calories from fat), 6.9 grams saturated fat, 33 grams carbohydrate, 36 milligrams cholesterol, 547 milligrams sodium, 2 grams fiber.
Carb count: 2.
Pineapple bake
Heat oven to 350 degrees. Coat a 1 1/2-quart baking dish with cooking spray. Combine 2 tablespoons flour, 3/4 cup sugar, 3 beaten eggs, 2 beaten egg whites and 1 (20-ounce) can crushed pineapple with liquid; mix well. Add 7 slices cubed white bread (crusts removed). Spoon into dish and drizzle top with 3 tablespoons melted butter. Bake 1 hour; serve warm. Add a spinach salad to your meal.
Mediterranean chicken
In a large bowl, combine 1 teaspoon minced garlic, 2 tablespoons dried oregano, 1/2 teaspoon coarse salt, 1/2 teaspoon freshly ground pepper, 1/3 cup red wine vinegar, 1/3 cup olive oil, 24 bite-size pitted prunes, 6 ounces pitted Spanish green olives, 2 tablespoons rinsed capers and 2 bay leaves; mix well. Add 8 bone-in skinless chicken thighs; turn to coat. Marinate 6 to 24 hours. When ready to cook, transfer chicken and marinade to a 4-quart or larger slow cooker. Stir 1/3 cup brown sugar and 1/3 cup dry white wine together; pour over chicken. Cover and cook on high 4 hours or until internal temperature reaches 165 degrees. Remove and discard bay leaves; serve chicken with fruit and juices. Serve with rice, mixed greens and Italian bread.