Healthy Casserole Cookoff Recipes on Dr. Oz
Casseroles are often a household favorite and always great when you are asked to bring a dish to a party. However, many casseroles can be loaded with fat and calories. On today’s October 2, 2013 show Dr. Oz hosted a “cook off” between two competitive families. Dr. Oz was the judge and jury when it came down to the taste test and which one he thought was the healthiest. Here are the casserole recipes that were shared on the show :
Sunday Sausage Casserole RecipeThis recipe (fro the Stetz family) features healthy veggies, legumes, and spices for a delicious treat for the senses. Ingredients :
- 14 oz chicken sausage
- 2 cups of cannelini beans
- 2 cups of kale
- 2 cloves of garlic (chopped into pieces)
- 1/2 cup of chopped onion
- 2 tbsp of grated cheese
- 1 tbsp of olive oil
- 1 pinch of red pepper
- 1 pinch of dried basil
Preparation Directions :
- Add chopped chicken sausage into skillet and cook until lightly brown.
- Add onions, olive oil, and garlic and saute
- Line the bottom of a casserole dish with 1 cup of cannellini beans, cracked pepper, basil, cheese, salt, and pepper.
- Add another layer by adding garlic, onion, and chicken sausage over the first layer from step #3.
- Cover the casserole dish with tin foil and cook in a preheated oven (350 degrees) for 30 minutes.
- Chop kale while the casserole is cooking in the oven. Steam the kale until soft and add remaining cannelini beans and cheese.
- Remove the casserole after 30 minutes of cooking and add kale mixture. Return to oven and bake for 20 more mins..
How healthy is this casserole dish? – Only 285 calories, 12 grams of fat, and 9 grams of fiber per serving!
Mexican Tortilla Casserol Recipe
This casserole (shared by the “Papa Family”) has a Mexican dish appeal for those who love a little spice!
- 3 chicken breasts
- 7 whole wheat tortillas
- 2 cans of black beans
- 1 cup of chopped peppers
- 1/2 cup low fat cheese
- 1/2 cup diced onion
- 1/2 cup of corn
- 2 garlic cloves
- 2 diced jalapeno peppers
Preparation directions :
- Lightly coat the whole wheat tortilla shells with cooking spray.
- Preheat oven to low/medium temperature
- Slice each tortilla shell into strips
- Place the tortilla shell strips onto a cookie sheet (that has been sprayed with cooking spray)
- Put the cookie sheet in oven and cook until the tortilla strips are crunchy. This should take approximately 10 minutes.
- Remove the cookie sheet from oven.
- Place a medium sized pan on the stove and cook black beans over low heat until they are simmering.
- Mash the black beans.
- In another pan saute the garlic and onion. Add chicken to pan and cook until the chicken is tender. Add in the chopped jalapenos, peppers, and corn.
- Allow the chicken to cool enough to shred into pieces.
- Using the broth that you made from cooking the chicken and add to the bottom of the casserole dish.
- Add the tortilla chips you have just made and layer over the bottom. Add the remaining ingredients in layers.
- Cover the casserole dish and cook in the oven for 30 more minutes (medium heat)
- Serve and enjoy
How healthy is this dish? – The Mexican Tortilla Casserole submitted by the Papa Family contains only 359 calories, 8 grams of fiber, and 6 grams of fat.
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