Thursday, April 7, 2011

Holy Casserolie!

This girl subliminally planted a message in my head that sounded like this : 

casseroles are awesome!
casseroles are easy!
casseroles can be healthy!

I couldn't shake the chant, so I decided to google around for a healthy, easy casserole recipe. I wanted something well-rounded and low-calorie.  And here is what I found : 

Cozy Quinoa Casserole
Servings: 6



Prep Time: 20 mins
Total Time: 50 mins
  1. Preheat oven to 350°F.
  2. In a skillet, sauté onion in olive oil on medium-high heat for 2 to 3 minutes or until translucent.
  3. Add mushrooms, squash, and garlic and cook for 2 to 3 minutes.
  4. Add turkey (or veggie meat substitute), breaking into small pieces as it browns, about 3 to 4 minutes.
  5. Add poultry seasoning, salt, pepper, stock, and quinoa and bring to a boil. Reduce heat , cover, and simmer for 10 minutes.
  6. Transfer ingredients from pan into a 9-by-9 casserole dish or baking pan.
  7. Mix in parsley and 3 oz. cheese.
  8. Sprinkle remaining 3 oz. cheese on top of casserole.
  9. Bake in oven for 30 to 35 minutes.

I had read in the reviews that it comes out a bit bland, so I doubled the garlic and onions, added hot red pepper flakes.  That was a good decision, however it still came out a bit bland. 
Overall though, I loved this casserole.  It was super easy to make, made very little mess (yay for 1 pan, 1 dish)

Ok, maybe it's not a beauty queen. But I promise, it's better than it looks.  I think this is a really good base, but next time (this weekend!)  I'm going to add fresh hot peppers, crushed tomatoes, and even more garlic.  It can use a little more moisture, and a lot more flavor, so I think that will help. 

I ate the last piece for dinner last night, I paired it with some asparagus and topped it with some bleu cheese.  The very best part of this casserole? 
 Only 320 calories for a HUGE portion! 

Does anybody have any low-cal casserole recipes to share with me?

2 refreshing comments:

Janetha @ meals + moves said...

hA! I got so excited when I saw this in my reader. I had a hunch you might be talking about me with the chant. I LOVE CASSEROLES FOR LIFE!

Melissa Whittaker said...

:) You've come a long way from the days of only using recipes that fit on a post-it! ;)