Hi everyone! I hope you all had a GREAT weekend!

This week for Menu Plan Monday, I’m talking about casseroles. I loooove a good casserole and since we are projected to get snow twice this week, I love the idea of tossing stuff in the oven and warming up the house. There’s just one problem.

I’m trying to lose weight.

And I don’t know about you, but the casseroles I remember growing up with were dripping in fat. That’s part of what made them taste yummy, but that’s not the point here. The point is, you too can still eat casseroles without eating your weight in casseroles.

Here’s some recipes I found:

Casseroles Under 300 Calories, courtesy of MyRecipes.com

There are 10 to choose from, the two that I would love to try is the Marmalade French Toast and the Eggplant Parmesan, which I pasted below.

Eggplant Parmesan

Eggplant Parmesan

Yield: 8 servings


  • 1/2  cup  dry white wine
  • 1  tablespoon  dried basil
  • 1  tablespoon  dried oregano
  • 4  (8-ounce) cans no-salt-added tomato sauce
  • 1  (28-ounce) can no-salt-added whole tomatoes, undrained and chopped
  • 1  (6-ounce) can tomato paste
  • 2  garlic cloves, minced
  • 2  (1-pound) eggplants, cut crosswise into 1/4-inch slices
  • 1/4  cup  water
  • 3  egg whites, lightly beaten
  • 1 1/4  cups  Italian-seasoned breadcrumbs
  • 1/4  cup  grated Parmesan cheese
  • Vegetable cooking spray
  • 3  cups  (12 ounces) shredded part-skim mozzarella cheese
  • Fresh oregano sprigs (optional)


Combine first 7 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer, uncovered, 20 minutes.

Place eggplant in a large bowl; add water to cover, and let stand 30 minutes. Drain well; blot dry with paper towels. Combine 1/4 cup water and egg whites in a shallow bowl. Combine breadcrumbs and Parmesan cheese; stir well. Dip eggplant in egg white mixture, and dredge in breadcrumb mixture.

Place half of eggplant on a baking sheet coated with cooking spray, and broil 5 minutes on each side or until browned. Repeat procedure with remaining eggplant. Set eggplant aside.

Spread half of tomato mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange half of eggplant over sauce; top with half of mozzarella cheese. Repeat layers with remaining sauce, eggplant, and cheese.

Bake at 350° for 30 minutes or until bubbly. Let stand 5 minutes before serving. Garnish with fresh oregano sprigs, if desired.

Cooking Light, OCTOBER 1995
~~Visit the site for the nutritional info. I’m guessing that you could make it even healthier (and food allergy friendly) by nixing the cheese. Thoughts?

10 Healthy Casseroles, courtesy of Taste of Home.

Make sure you take a look at the Turkey Enchilada Casserole!

Healthy Casserole Recipes, courtesy of SparkPeople.

You can’t go wrong with SparkPeople, so check out this list.

Hearty and Healthy Casseroles, courtesy of Parents.com

This site does require registration, but it is probably worth it since they have a recipe for Scallop and Shrimp Fetticcini.

Now, the big challenge in my house will be adapting these recipes to fit with my food allergies. Getting rid of the cheese will also get rid of calories and fat from the recipes, so that is a good thing.

My question for you is this – does your family like casseroles? If so, how do you make them healthy? And of course, when you try one of these, please leave me a note and let me know how it tasted.

Have a great week! :)

Who's that Spartan doing tai chi? It's me! It's me!

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6 Responses to Menu Plan Monday – Healthy Casseroles? It’s possible!

  1. Stopping by from SITS. It sure is casserole weather! Comfort food! I'm a newbie in this blogging. I like how you handled the sources. I was wondering how to do that. Thanks!

  2. blueviolet says:

    I'm going to check out that Turkey Enchilada casserole. I LOVE casseroles!

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