Guilt-Free Casseroles

These wonders in one dish are a perfect meal every night of the week. But a lot of canned soup cream, butter and cheese tend to sabotage most stews. Here's how to favorite comfort food with healthy ingredients.

Main Ingredients

Stoves can adapt to any healthy diet if you choose the right ingredients. Choose a combination of vegetables, beans, lentils, whole wheat pasta, tofu, tuna in water, and lean meats.

If you choose fresh vegetables over frozen, make sure to thaw in a colander before using or squeeze moisture frozen like spinach and kale greens greens. This will help ensure that your stove does not come out too runny. For vegetables that have more time to cook, such as potatoes, carrots and parsnips précuire boil, steam or roasting pans so cooks evenly.

If the pasta or noodles used, choose varieties of fiber from whole grains. (To avoid a stale pot, cook pasta 2-4 minutes less than the time indicated on the package. The pasta will finish cooking in the oven.)

Records

Casseroles usually need something to hold it all together. Give high sodium soups and canned use one of these combinations in place (depending on the type of stove you do):

Fire roasted tomatoes diced canned (no salt added)

De gallo (tomato sauce) Pico

Broth low sodium chicken with tomato paste

A suspension of flour or cornstarch and low-fat milk or broth

A slurry with a combination of sodium chicken broth, half and half-flour

For a more filling cream-like, mix the eggs, egg whites, low-fat milk and

Toppers

To end the pan, use a small amount of tasty cheese. Monterey Jack, Colby or extra strong cheddar are good choices. It can also ration low fat sour cream on top. Try no more than ¼ ounce of grated cheese per serving.