Tammy Kelly: Fall casserole round up

Tammy Kelly: Fall casserole round up

Casseroles, in America, represent the efficient, inexpensive, one-dish meal, made to stretch ingredients and feed a lot of folks! They are almost always easy to fix and serve and are known as great comfort foods. When casseroles first became popular many were not the healthiest option but today there are some great recipes to choose from that are super great for your family’s healthy meal plan!!

A casserole simply is any dish made up of multiple ingredients that when baked together, create something all its own. Even when used as a side dish, a casserole is intended to be something substantial!

If you are known for a fabulous favorite casserole recipe, take out your recipe and enter your baked treat in the Lenoir County Fair’s First Annual Casserole Cook-Off!! The Casserole Cook-Off will be Wednesday, October 6th; entries will be accepted at the Fairgrounds between 4:30 and 5:00 pm at the Main Entrance. For more details rules and regulations go to https://lenoir.ces.ncsu.edu/2021/09/lenoir-county-fair-cook-off/ If you have any questions, contact Kelly Tyndall, Family, and Consumer Science Agent, NC Cooperative Extension 252-527-2191, or email Kelly_Tyndall@ncsu.edu

Here are a few of my favorite, give them a try!! Enjoy!!

Heart Healthy Layered Mexican Casserole

1 10-ounce package frozen brown rice, or make your own

1 teaspoon ground cumin

1 tablespoon olive oil

1 4-ounce can chopped green chiles, undrained

1/4 cup chopped fresh cilantro

1 1/2 cups cubed cooked skinless chicken breasts, cooked without salt

1/2 cup reduced-fat shredded Mexican-blend cheese

1 medium lime, quartered

Preheat the oven to 350°F. Prepare the rice using the package directions. Spread in an 8-inch square baking pan. Stir in the cumin. Drizzle with the oil. Using the back of a spoon, smooth the surface. Spoon the chiles over the mixture. Top, in order, with the cilantro, chicken, and cheese.

Cover with aluminum foil.

Bake for 15 minutes, or until the cheese melts Serve with the lime wedges.

Serves 4, each serving contains; 242 calories, 8.5g fat, 18g carbohydrates, 2 g Fiber, 22g Protein

Brussels Sprouts and Rice Casserole

1 (10-ounce) package frozen Brussels sprouts

1/4 cup water

1 tablespoon stick margarine

2 tablespoons all-purpose flour

1 ½ cups 1% low-fat milk

1/4 teaspoon salt

1/8 teaspoon white pepper

Cooking spray

1 cup cooked long-grain rice

1 ounce thinly sliced prosciutto or ham, cut into thin strips

1/4 cup fresh breadcrumbs

2 tablespoons grated fresh Parmesan cheese

Preheat oven to 375°.

Combine the Brussels sprouts and water in a medium saucepan, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover sprouts, and cook 1 minute. Drain.

Melt margarine in a small saucepan over low heat; add flour, stirring with a whisk. Gradually add milk to saucepan. Bring to a boil; cook 3 minutes over medium heat or until thick and bubbly, stirring constantly. Stir in salt and pepper. Set aside.

Coat a 9-inch quiche or round baking dish with cooking spray. Pat rice into bottom of dish; arrange Brussels sprouts, stem sides down, on top of rice. Sprinkle Brussels sprouts with prosciutto; pour sauce over prosciutto. Combine breadcrumbs and cheese; sprinkle over sauce. Bake at 375° for 20 minutes or until lightly browned.

Each serving contains; Calories 133, Fat 3.9g, Protein 6.6g, Carbohydrate 18.5g, Fiber 2.6g, Cholesterol 7mg, Sodium 280mg,

Almost Cracker Barrel Hash Brown Casserole

(This is an old traditional favorite)

1 (10 1/4 ounce) can cream of chicken soup

1/2 cup margarine or 1/2 cup butter, melted

1 (8 oz.) block of Colby cheese, shredded

1/2 cup onion, chopped

1/2 teaspoon salt

1/2 teaspoon pepper

1 30 ounce bag frozen hash browns (shredded variety)

1 cup shredded Colby cheese

Preheat oven to 375°F and spray an 11 x 13 baking dish with cooking spray. Combine first 6 ingredients stirring until well blended. Add 10 ½ cups frozen shredded potatoes to bowl. Spoon mixture into baking dish. Sprinkle with 1 cup Colby cheese, if desired. Bake 25 to 30 minutes or until golden brown. Serve immediately.

Squash and Chicken Casserole (Keto Friendly)

2 cups yellow squash, sliced

1-2 cups zucchini, sliced

¼ cup onion, chopped

½ cup fresh mushrooms, sliced, optional

8 ounces cream cheese

3 eggs

1 ½ cups chicken breast, cooked and shredded

1 cup shredded cheddar cheese

1 cup mozzarella cheese

Salt and pepper to taste

Preheat oven to 350 degrees.

Slice zucchini and steam over boiling water for about 3 minutes, until just slightly softened. (For less mess, I used the microwave for this step). Let drain for about 15 minutes.

In a large bowl, mix cream cheese, eggs, salt and pepper, until well combined. Stir in the cheeses (reserving ½ cup for putting on top), shredded chicken and chopped onion.

In a greased or sprayed casserole dish, layer the zucchini, squash and mushrooms on the bottom. Pour chicken and cheese mixture over and spread it across the dish. Sprinkle with remaining cheese. Bake for 35 to 40 minutes.

Spaghetti Squash and Sausage Casserole

1 spaghetti squash (about 4 pounds)

4 (about 12 oz.) Italian-style sausage links, casings removed

2 tablespoons Parmesan cheese

2 teaspoons (salt-free) garlic and herb seasoning, such as Mrs. Dash

1 medium tomato, diced

1 cup chopped baby spinach

Preheat oven to 350 degrees F. Spray a 9" x 13" baking pan with nonstick cooking spray. Cut squash in half lengthwise, scoop out seeds and place cut side down in baking pan. Bake 45 to 50 minutes, until tender.

Remove squash from oven and let cool slightly. Remove squash from pan and, using a fork, scrape out flesh back into pan; spread out evenly.

Spray a large skillet with nonstick cooking spray. Crumble sausage into skillet and cook over medium-high heat until no longer pink, breaking into small pieces with spoon. Remove from heat.

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New Lenoir County corporations

New Lenoir County corporations

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