Casseroles may bring to mind heaps of carbs coated in creamy, fat-laden soups and topped with gobs of melted cheese. While the traditional casserole may be convenient and comforting, it's not very heart-healthy. With a few substitutions, you can transform your favorite casserole recipes into low-fat, single-dish meals.
Keeping the Creaminess
Giving up the fat in your casserole doesn't mean you have to sacrifice the creaminess. For recipes such as tuna casserole that call for cream of mushroom or similar soups, add the low-fat or fat-free varieties instead. If your dish relies on cheese to provide that creamy texture, as in macaroni and cheese, try adding pureed low-fat cottage cheese or fat-free cream cheese. Add fat-free evaporated milk in place of heavy cream, and try using low-fat plain yogurt mixed with low-fat cottage cheese in place of sour cream for enchilada casseroles.
Heart-Healthy Meats
Protein is a fundamental part of a healthy diet, and there are plenty of low-fat protein options for your favorite casseroles. In recipes that call for ground beef, like lasagna, purchase your meat lean and thoroughly drain any excess fat after browning to further reduce the fat content. Use boneless, skinless chicken breast, and substitute turkey bacon or Italian ham whenever a recipe calls for bacon. Try adding salmon, tuna or tofu to your casseroles; or simply replace the meat ingredient with an equal amount of fresh vegetables, especially beans, which are high in protein.
Smart Carbohydrates
While most carbohydrates found in casseroles are already fat-free, you can reduce the caloric content of your meal while adding texture, flavor and heart-healthy fiber by swapping white rice, egg noodles and potatoes for bulgar, brown rice, whole wheat pasta, sweet potatoes or other whole grains.
Putting it Together
Many casserole recipes use eggs to add structure to the dish and hold the ingredients together. The yolk of eggs is loaded with fat and cholesterol, while the whites are fat-free and rich in protein. Anytime a recipe calls for an egg, use two egg whites or 1/4 cup of egg substitute instead. To add texture and flavor to the top of your casserole without all the fatty cheese, try topping the dish with rolled oats or crushed up bran cereal.
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