Casseroles & One-Pot Meals

Mona is having a fabulous day in her recipe test kitchen creating NEW Perfect Portion recipes. Want a delicious dinner you can make in less than 20 minutes, so delicious and full of flavor, low in fat, gluten free and dairy free, and really easy to make? Each serving is 400 healthy calories… full of protein, fiber, and flavor! The combination of the chili powder, cumin and fresh lime adds the Tex Mex punch!

Tex Mex Shrimp and Rice Bowl

 

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Prep time

5 mins

Cook time

12 mins

Total time

17 mins

 

Author: The Perfect Portion

Recipe type: Casseroles & One-Pot Meals

Makes: 4 servings

Ingredients

• 2 tablespoons olive oil, divided
• 2 garlic cloves, chopped
• 1 pound large shrimp, peeled and de-veined
• 2 tablespoons fresh lime juice, divided
• ¼ teaspoon chili powder
• ¼ teaspoon cumin
• ½ medium onion, chopped
• 4-5 mini sweet peppers, chopped
• 1 can black beans, rinsed and drained
• ¾ cup low sodium chicken broth
• ½ cup canned diced tomatoes,
• 1 package Microwave-Ready Rice, Brown Rice

Directions

1. Heat 1 tablespoon oil in skillet pan over medium heat. Add garlic cloves and cook until lightly browned, about 2 minutes. Add shrimp, and sauté for 3 minutes until turns pink. Place cooked shrimp in a bowl, and season with chili powder, cumin and 1 tablespoon lime juice. Set aside.
2. In the same pan, heat remaining oil. Add onions and peppers. Saute until softened, about 3 minutes. Add black beans and tomatoes to pan and heat for about 2-3 minutes. Add about ¼ cup broth to keep vegetables in slight liquid state.
3. While sautéing vegetables, prepare 90 second rice in the microwave. Once completed, add to vegetable mixture in sauté pan and mix through for another 2-3 minutes. Add more broth as needed, yet rice can be a little crispy in the bottom of the pan (the best part!!)
4. Add shrimp to pan, and season with remaining lime juice and more chili powder and cumin, if desired.

Serving size: 1¾ cup Calories: 400

3.5.3226

Anson’s American Treasures: As a kid, my family couldn’t always afford great meals, but there was one night each month when everything seemed perfect. There were no arguments at the table, no worries, just my mother’s amazing Baked Mac & Cheese. The fabulous recipe gurus were able to swap a little of the milk for chicken broth and sharp Cheddar cheese instead of mild to capture that great flavor I still savor. So good!

Baked Mac & Cheese

 

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Prep time

25 mins

Cook time

30 mins

Total time

55 mins

 

Author: The Perfect Portion

Recipe type: Casseroles & One-Pot Meals

Makes: 12 Lunch Portions

Ingredients

• Nonstick cooking spray
• 16 ounces elbow macaroni
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 2 teaspoons ground mustard
• 1 teaspoon salt
• ½ teaspoon white pepper
• 2 ½ cups 2% milk
• ½ cup chicken broth
• 3 cups shredded sharp Cheddar cheese, divided

Directions

1. Preheat the oven to 375°F. Spray a 13 x 9-inch baking dish with nonstick cooking spray.
2. Boil the macaroni just until al dente. Drain and rinse under cold water.
3. Melt the butter in a large pot over medium heat. Add the flour, ground mustard, salt, and white pepper, and stir until smooth and combined. Let cook for 2 minutes.
4. Whisk the milk and chicken broth into the pot, and continue whisking until the sauce is smooth and free of lumps.
5. Bring the sauce to a simmer, whisking constantly, cooking until it begins to thicken.
6. Remove the pot from the heat, and stir in 2 ¼ cups of the Cheddar cheese, stirring until melted into the sauce. Add the cooked macaroni to the pot and stir until evenly coated with the sauce.
7. Pour the macaroni and cheese sauce into the prepared baking dish, and spread to even out. Top with the remaining ¾ cup shredded Cheddar cheese.
8. Bake for 30 minutes, or until cheese is bubbly and lightly browned. Let cool for at least 5 minutes before slicing. For 100 calorie portions, slice casserole into 36 sections by cutting 4 rows by 9 rows.

Serving size: 1/36 baked mac & cheese Calories: 100

3.5.3208

This crowd-pleasing recipe has it all, vegetables, protein, some rice, and rich cheese flavor. We opt for lean white meat but infuse rich chicken flavor throughout by simmering the rice in the chicken broth.

Chicken, Broccoli & Rice Casserole

 

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Prep time

30 mins

Cook time

30 mins

Total time

1 hour

 

Author: The Perfect Portion

Recipe type: Casseroles & One-Pot Meals

Makes: 10 Lunch or 8 Dinner portions

Ingredients

• Nonstick cooking spray
• 3 cups chicken broth
• 1 ½ cups uncooked white rice
• 1 tablespoon butter
• 1 ½ pounds chicken tenderloins, chopped
• ½ cup diced yellow onion
• 3 tablespoons all-purpose flour
• 3 cups 2% milk
• ½ teaspoon salt
• ¼ teaspoon white pepper
• ¼ teaspoon onion powder
• 1 (16-ounce) bag frozen broccoli florets, thawed
• 1 ½ cups shredded sharp Cheddar cheese, divided

Directions

1. Preheat the oven to 350°F, and spray a 13 x 9-inch baking dish with nonstick cooking spray.
2. In a medium-size sauce pot, bring the chicken broth to a boil. Add the rice, cover, and reduce heat to low. Let simmer for 15–20 minutes, just until all the water has been absorbed. Remove from heat and let cool for 5 minutes before fluffing with a fork.
3. Melt the butter in a large stockpot over medium-high heat.
4. Add the chicken to the pot, and sauté for 5 minutes, browning well on all sides. Add the diced onion to the pot, and sauté for an additional 2 minutes.
5. Stir the flour into the pot, coating the chicken and onions, and let cook for 1 minute.
6. Stir the milk, salt, white pepper, and onion powder into the pot, and bring to a simmer. Reduce heat to low, and let simmer for 2 minutes.
7. Remove the pot from the heat, and stir in the broccoli, 1 cup Cheddar cheese, and cooked rice. Transfer to the prepared baking dish, and top with the remaining ½ cup of cheese.
8. Bake for 25–30 minutes, or until cheese has melted and sauce is bubbly hot. Let cool for 7 minutes before serving. For 100 calorie portions, slice into 32 sections by cutting 4 rows by 8 rows.

Serving size: 1/32 casserole Calories: 100

3.5.3208

While ratatouille is traditionally stewed on the stove, this recipe roasts the medley of fresh vegetables for an even more robust flavor. Adding Italian chicken sausage to the dish makes this a complete entrée that you can pair with steamed white rice (100 calories per ½ cup) or brown rice (110 calories per ½ cup) for a complete meal.

Ratatouille & Sausage Bake

 

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Prep time

30 mins

Cook time

1 hour

Total time

1 hour 30 mins

 

Author: The Perfect Portion

Recipe type: Casseroles & One-Pot Meals

Makes: 4 Lunch or 3 Dinner portions

Ingredients

• 4 links fully cooked Italian chicken sausage, sliced (see tip)
• 1 medium eggplant (unpeeled), chopped
• 2 zucchini, chopped
• 2 yellow squash, chopped
• 1 red onion, chopped
• 1 red bell pepper, chopped
• 1 (14.5-ounce) can diced tomatoes, drained
• 2 tablespoons tomato paste
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 1 tablespoon minced garlic
• 2 teaspoons sugar
• 2 teaspoons Italian seasoning
• 1 teaspoon salt
• ¾ teaspoon pepper

Directions

1. Preheat the oven to 375°F.
2. Place all the ingredients in a very large mixing bowl, and toss to combine.
3. Transfer the combined ingredients to a 13 x 9-inch baking dish, and spread to even out the top. It is alright if the baking dish is nearly overflowing, as the vegetables will cook down.
4. Bake, uncovered, for 1 hour. Serve immediately (though this tastes even better when reheated the next day). For 100 calorie portions, slice casserole into 12 sections by cutting 3 rows by 4 rows.

HELPFUL TIP: The chicken sausage used in this recipe is the fully cooked variety that they sell near the hot dogs. Al Fresco® brand “Sweet Italian Chicken Sausage” is recommended and used in the nutritional information, though you can use any brand and flavor.

Serving size: 1/12 Ratatouille & Sausage Bake Calories: 100

3.5.3208

Our homemade Lasagna with Meat Sauce is a symphony of flavors and textures. We built layer after layer of tender noodles, robust meat sauce, and creamy, tangy ricotta cheese for a lasagna that will knock your socks off. By using ground turkey, we’ve been able to lighten up the lasagna (up to 100 calories less per serving) without skimping on the noodles or luxuriously smooth filling.

Lasagna

 

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Prep time

1 hour

Cook time

1 hour

Total time

2 hours

 

Author: The Perfect Portion

Recipe type: Casseroles & One-Pot Meals

Makes: 12 Lunch or 9 Dinner portions

Ingredients

• Nonstick cooking spray
• 1 batch Ground Turkey Bolognese (see page 113)
• 8 ounces lasagna noodles
• 1 (15-ounce) container part-skim ricotta cheese
• 2 large egg whites, beaten
• ¼ cup grated Parmesan cheese
• 2 tablespoons chopped fresh parsley
• ½ teaspoon salt
• ½ teaspoon pepper
• ¼ teaspoon garlic powder
• 3 cups part-skim mozzarella cheese

Directions

1. Preheat the oven to 375°F, and spray a 13 x 9-inch baking dish with nonstick cooking spray.
2. Prepare the Ground Turkey Bolognese according to the recipe’s directions.
3. Boil the lasagna noodles according to the package directions, undercooking by 2 minutes (to leave them very al dente). Drain and rinse under cold water.
4. In a large mixing bowl, fold together the ricotta cheese, egg whites, Parmesan cheese, parsley, salt, pepper, and garlic powder to make the ricotta filling.
5. Start building the lasagna by spreading a thin layer of the Bolognese sauce at the bottom of the prepared baking dish. Top the sauce with ⅓ of the cooked noodles. Top the noodles with ⅓ of the ricotta cheese mixture, dropping it into the dish in small dollops. Top the ricotta cheese with ⅓ of the Bolognese sauce. Finally, top the sauce with 1 cup of mozzarella cheese to complete the layer. Repeat to create 3 full layers of ingredients.
6. Cover with aluminum foil, and bake for 40 minutes. Remove aluminum foil, and bake for an additional 20 minutes, or until sauce is bubbly hot and cheese begins to brown. Let cool for 10 minutes before slicing. For 100 calorie portions, slice Lasagna into 36 sections by cutting 6 rows by 6 rows.

Serving size: 1/36 lasagna Calories: 100

3.5.3208

Breading the eggplant in bread crumbs and Parmesan cheese gives you not only nutty, cheesy flavor, but also crunchy texture. No need to pan-fry! Simply transfer the eggplant to a baking sheet, and pop them in a hot oven so you can get the rest of dinner done. Once our eggplant and sauce are ready to go, we quickly layer them with creamy mozzarella, and bake for a mere 20 minutes. Bubbling, gooey, and brimming with big flavor, this Italian classic should not be missed!

Eggplant Parmesan Casserole

 

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Prep time

25 mins

Cook time

1 hour

Total time

1 hour 25 mins

 

Author: The Perfect Portion

Recipe type: Casseroles & One-Pot Meals

Makes: 9 Lunch or 6 Dinner portions

Ingredients

• Nonstick cooking spray
• 2 large eggplants
• 1 large egg
• 2 large egg whites
• ½ teaspoon salt
• ½ teaspoon pepper
• ¼ teaspoon garlic powder
• 1 ½ cups Italian bread crumbs
• ½ cup grated Parmesan cheese
• 1 batch Tuscan Tomato Sauce (see page 249)
• 1 cup shredded part-skim mozzarella cheese

Directions

1. Preheat the oven to 400°F, and spray 2 sheet pans with nonstick cooking spray.
2. Peel the eggplants, and slice into ½-inch-thick discs.
3. In a wide bowl, whisk together the egg, egg whites, salt, pepper, and garlic powder. In a separate wide bowl, combine the Italian bread crumbs and Parmesan cheese.
4. Dip the eggplant slices into the egg mixture and then the bread crumb mixture, fully coating on both sides. Transfer the breaded eggplant to the prepared sheet pans.
5. Bake the breaded eggplant for 40 minutes, flipping halfway through.
6. As the eggplant is baking, prepare the Tuscan Tomato Sauce (page 249) according to the recipe’s directions. Cover, and let sit over warm heat.
7. Spray a 13 x 9-inch baking dish with nonstick cooking spray. Spread 2 cups of the Tuscan Tomato Sauce at the bottom of the baking dish. Top with ½ of the breaded eggplant, then 2 more cups of the tomato sauce, and finally ½ of the cheese. Repeat with another layer of eggplant, sauce, and then cheese.
8. In preheated oven (400˚F), bake the casserole for 20 minutes, or until the cheese is melted and the sauce is bubbly hot. For 100 calorie portions, slice into 18 sections by cutting 3 rows by 6 rows.

Serving size: 1/18th casserole Calories: 100

3.5.3208

Shepherd’s Pie, a layered casserole of sautéed ground lamb and vegetables topped with mashed potatoes and baked until golden, is the quintessential casserole of the United Kingdom. Inspired by this fantastic combination, American Cottage Pie mirrors its predecessor except that ground beef is used in place of the lamb. Regardless of what you call it, this savory meal of meat and vegetables topped with golden brown mashed potatoes is a hearty, one-dish supper that can more than feed your whole family.

Shepherd's Pie

 

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Prep time

50 mins

Cook time

30 mins

Total time

1 hour 20 mins

 

Author: The Perfect Portion

Recipe type: Casseroles & One-Pot Meals

Makes: 10 Lunch or 8 Dinner portions

Ingredients

• Nonstick cooking spray
• 1 batch
  Home-Style Mashed Potatoes
• 1 tablespoon canola oil
• 2 pounds (96%) extra lean ground beef
• 1 cup diced yellow onion
• 1 cup diced carrots
• ¾ cup diced celery
• ¾ teaspoon salt
• ½ teaspoon pepper
• ¼ teaspoon garlic powder
• 2 tablespoons all-purpose flour
• 1 cup beef broth
• 2 teaspoons Worcestershire sauce
• 1 ¼ cups frozen peas

Directions

1. Preheat the oven to 375°F, and spray a 13 x 9-inch baking dish with nonstick cooking spray.
2. Prepare the Home-Style Mashed Potatoes (page 221) according to the recipe’s directions.
3. Heat the canola oil in a large skillet or Dutch oven over medium-high heat. Add the ground beef to the skillet, and brown well, crumbling the beef as it cooks.
4. Add the onion, carrots, celery, salt, pepper, and garlic powder to the skillet, and sauté for 5 minutes, or until onions are translucent and celery begins to soften. Stir the flour into the beef and vegetables, and sauté for 1 minute.
5. Add the beef broth, Worcestershire sauce, and peas to the skillet, and bring to a simmer. Let simmer for 5 minutes, or until the sauce has slightly thickened and the carrots are tender.
6. Spread the beef and sauce mixture evenly across the bottom of the prepared baking dish. Spoon the Home-Style Mashed Potatoes over the top of the beef, and spread to even out.
7. Bake, uncovered, for 30 minutes, or until the top of the potatoes has lightly browned. Let cool for 10 minutes before slicing. For 100 calorie portions, slice into 32 sections by cutting 4 rows by 8 rows.