Casseroles are versatile meals that can include any number of nutritious ingredients. Certain foods benefit your heart, and including them in your casserole is one way to improve your health. Use heart-healthy lean meats, vegetables and whole grains to make tasty, heart-healthy casseroles at home.
Chicken Enchilada Casserole
Lean white meat chicken is low in saturated fat, which makes it more heart healthy than other types of meat. Shred white meat chicken with low-fat cheddar cheese, minced onions, minced garlic and red enchilada sauce. If you like your food spicy, include some chopped green chilies. Spoon a small amount into the bottom of a baking dish and place a layer of whole-wheat tortillas on top. Whole-wheat tortillas contain fiber, which is a nutrient that supports heart health. Make several more layers of sauce and tortillas. Top last layer with a sprinkle of low-fat cheddar cheese and bake at 350 degrees Fahrenheit for 30 minutes, or until hot and bubbly.
Beef Stroganoff
Use your slow cooker to create a heart-healthy beef stroganoff, using low-fat dairy foods and lean beef. Whole-wheat noodles are packed with fiber that is essential for heart health. Including vegetables is another way to support the health of your heart. Heat olive oil in a skillet and brown the lean beef until cooked on all sides. Add onion and saute until soft. Add low-sodium beef broth, 1/4 cup dry red wine, 1/2 cup whole-wheat flour and black pepper. Simmer for about an hour, or until the beef is tender. In a bowl, whisk together low-fat plain yogurt, Worcestershire sauce and ketchup. Saute mushrooms, bell peppers and onions in olive oil. Combine vegetables, beef and sauce and serve over whole-wheat noodles.
Oaty Meatloaf With Tomatoes
Lean ground beef combined with oats is a heart-healthy way to enjoy an occasional meal of red meat and still promote a healthy heart. Combine 96 percent lean ground beef with quick-cooking oats, minced onion, eggs and a splash of milk. Add crushed garlic, which is an ingredient that may help your heart by lowering your cholesterol. Stir until well combined and place in a greased loaf pan. Top with sliced tomatoes and bake at 425 F for 20 to 25 minutes, or until cooked through and no longer pink. Serve over skin-on roasted potatoes for a satisfying and heart-healthy meal.
Pasta and Vegetable Bake
A combination of fiber-rich vegetables and whole-wheat pasta is a heart-healthy way to prepare a casserole that is nutritious and satisfying. Place several types of vegetables on a baking sheet, such as carrots, broccoli, red-skinned potatoes, onions, asparagus, squash and green beans. Drizzle with extra-virgin olive oil and sprinkle with sea salt and black pepper. Roast at 425 degrees Fahrenheit until soft. Meanwhile, cook whole-wheat angel hair pasta according to package directions, and place in a greased baking dish. Stir in roasted vegetables and top with low-fat mozzarella cheese. Bake at 425 F until the cheese has melted and the noodles are hot.
References
- "Low-Fat, Low-Cholesterol Cookbook"; American Heart Association; 1997
- "American Heart Association Healthy Family Meals"; American Heart Association; 2009
