Low Fat Beef ‘n’ Veggie Casserole

 

serves: 6 – calories: 230 -carbs: 27g – fat: 3g – WWP+: 5

Ingredients

  • 1 lb ground sirloin
  • 1 small red onion, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 4 garlic cloves, minced
  • 3 cups cooked whole wheat wide egg noodles
  • 1 1/2 cups frozen peas
  • 15 oz can reduced sugar tomato sauce
  • 1 can cream style corn
  • 1 tbsp chili powder
  • salt and pepper

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Directions

  1. Preheat oven to 350 F. Lightly coat a 3- 3.5 quart baking dish with nonstick cooking spray and set aside.
  2. In a large skillet, cook the sirloin, onions, peppers, and garlic over medium heat until meat is no longer pink. Drain.
  3. Combine meat, peppers, and onions with cooked pasta, corn and peas. Add tomato sauce, chili powder, salt and pepper. Stir to mix all ingredients and transfer to baking dish.
  4. Cover and bake for 40 min or until heated through.

Low Fat Beef ‘n’ Veggie Casserole

Ingredients

  • 1 lb ground sirloin
  • 1 small red onion, chopped
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • 4 garlic cloves, minced
  • 3 cups cooked whole wheat wide egg noodles
  • 1 1/2 cups frozen peas
  • 15 oz can reduced sugar tomato sauce
  • 1 can cream style corn
  • 1 tbsp chili powder
  • salt and pepper

Instructions

  1. Preheat oven to 350 F. Lightly coat a 3- 3.5 quart baking dish with nonstick cooking spray and set aside.
  2. In a large skillet, cook the sirloin, onions, peppers, and garlic over medium heat until meat is no longer pink. Drain.
  3. Combine meat, peppers, and onions with cooked pasta, corn and peas. Add tomato sauce, chili powder, salt and pepper. Stir to mix all ingredients and transfer to baking dish.
  4. Cover and bake for 40 min or until heated through.
http://revampfitness.com/low-fat-beef-n-veggie-casserole/

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Pizza Pasta Casserole

Image result for pizza pasta casserole

serves: 6 – size: 1 1/3 cup – calories: 310 – carbs: 40g – fat: 9g –

Ingredients

  • 8 oz whole wheat rotini pasta, dry
  • 1/2 lb lean ground beef
  • 1 tsp olive oil
  • 1 tbsp minced garlic
  • 2 green bell peppers
  • 1 small onion, diced
  • 1 (8oz) container baby bella mushrooms, sliced
  • 1 (23 oz) jar, pasta sauce
  • 1 tbsp Italian seasoning
  • 1 cup shredded reduced fat mozzarella cheese
  • 17 sliced turkey pepperoni

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Directions

  1. Bring a large pot of salted water to a boil over high heat. Cook the pasta to al dente according to package directions. Drain, then set aside.
  2. In a large skillet over medium high heat, cook the ground beef until no longer pink, 7-8 min. Using a wooden spoon to break the beef up as it cooks. Transfer the beef to a plate and drain any excess fat from the skillet.
  3. Add the olive oil to the skillet over medium high heat. Add the garlic, onion, bell peppers, and mushrooms and cook until the vegetables are softened, 4-6 min.
  4. Preheat the oven to 350F. Spray a 13×9 inch baking dish or a 14 inch round baking dish with nonstick cooking spray.
  5. Return the cooked ground beef back to the skillet and mix with the vegetables. Reduce the heat to low. Pour the pasta sauce into the skillet. Add Italian seasoning and mix well. Stir the cooked pasta into the skillet, making sure to evenly coat the pasta.
  6. Transfer the mixture to the prepared baking dish. Top with the mozzarella and pepperoni. Bake uncovered until the cheese has melted, 20-25 min.

Pizza Pasta Casserole

Ingredients

  • 8 oz whole wheat rotini pasta, dry
  • 1/2 lb lean ground beef
  • 1 tsp olive oil
  • 1 tbsp minced garlic
  • 2 green bell peppers
  • 1 small onion, diced
  • 1 (8oz) container baby bella mushrooms, sliced
  • 1 (23 oz) jar, pasta sauce
  • 1 tbsp Italian seasoning
  • 1 cup shredded reduced fat mozzarella cheese
  • 17 sliced turkey pepperoni

Instructions

  1. Bring a large pot of salted water to a boil over high heat. Cook the pasta to al dente according to package directions. Drain, then set aside.
  2. In a large skillet over medium high heat, cook the ground beef until no longer pink, 7-8 min. Using a wooden spoon to break the beef up as it cooks. Transfer the beef to a plate and drain any excess fat from the skillet.
  3. Add the olive oil to the skillet over medium high heat. Add the garlic, onion, bell peppers, and mushrooms and cook until the vegetables are softened, 4-6 min.
  4. Preheat the oven to 350F. Spray a 13×9 inch baking dish or a 14 inch round baking dish with nonstick cooking spray.
  5. Return the cooked ground beef back to the skillet and mix with the vegetables. Reduce the heat to low. Pour the pasta sauce into the skillet. Add Italian seasoning and mix well. Stir the cooked pasta into the skillet, making sure to evenly coat the pasta.
  6. Transfer the mixture to the prepared baking dish. Top with the mozzarella and pepperoni. Bake uncovered until the cheese has melted, 20-25 min.
http://revampfitness.com/pizza-pasta-casserole/

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Light Cheesburger Pie

Image result for cheeseburger pie

serves: 6 servings – 1/6th of pie –  calories: 330 – carbs: 22g – fat: 13g

Ingredients

  • 1 lb lean ground turkey
  • 1 small onion, diced
  • 2 tbsp minced garlic
  • 2 tbsp hamburger seasoning mix
  • 2 tbsp ketchup
  • 1 cup low fat cottage cheese
  • salt and pepper
  • 1 (8oz) can Pillsbury Reduced Fat Crescent Rolls
  • 1 cup shredded reduced fat sharp cheddar cheese
  • 1 large tomato, diced

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Directions

  1. Preheat the oven to 350F. Coat a 9inch round baking dish with nonstick cooking spray.
  2. Heat a large skillet over medium high heat. Add ground turkey, onion, and garlic and sprinkle with the hamburger seasoning. Cook until the ground turkey is browned, 7-8 min. Use a wooden spoon to break up the turkey as it cooks. Remove from heat.
  3. Add the ketchup to the turkey mixture and stir to combine. Stir in the cottage cheese, season with the pepper, and stir to combine.
  4. Line the baking dish with the crescent rolls. To do this, start by separating each individual triangle. Then align the long side of the triangles around the edge of baking dish. Slightly overlap the triangles as you make your way around them and fill in the bottom of the dish  using the remaining triangles. Pinch the seams together. Gently poke a few holes in the dough triangles with a fork.
  5. Pre bake the crust for 6-7 min.
  6. Remove the crust from the oven and add the ground turkey mixture. Sprinkle the cheddar evenly over the pie. Place the tomato slices on top of the cheese. Cover just the crust with a thin strip of foil to avoid charring the edges.
  7. Return to the oven and bake until the cheese is melted, about 20 min.

Light Cheesburger Pie

Ingredients

  • 1 lb lean ground turkey
  • 1 small onion, diced
  • 2 tbsp minced garlic
  • 2 tbsp hamburger seasoning mix
  • 2 tbsp ketchup
  • 1 cup low fat cottage cheese
  • salt and pepper
  • 1 (8oz) can Pillsbury Reduced Fat Crescent Rolls
  • 1 cup shredded reduced fat sharp cheddar cheese
  • 1 large tomato, diced

Instructions

  1. Preheat the oven to 350F. Coat a 9inch round baking dish with nonstick cooking spray.
  2. Heat a large skillet over medium high heat. Add ground turkey, onion, and garlic and sprinkle with the hamburger seasoning. Cook until the ground turkey is browned, 7-8 min. Use a wooden spoon to break up the turkey as it cooks. Remove from heat.
  3. Add the ketchup to the turkey mixture and stir to combine. Stir in the cottage cheese, season with the pepper, and stir to combine.
  4. Line the baking dish with the crescent rolls. To do this, start by separating each individual triangle. Then align the long side of the triangles around the edge of baking dish. Slightly overlap the triangles as you make your way around them and fill in the bottom of the dish using the remaining triangles. Pinch the seams together. Gently poke a few holes in the dough triangles with a fork.
  5. Pre bake the crust for 6-7 min.
  6. Remove the crust from the oven and add the ground turkey mixture. Sprinkle the cheddar evenly over the pie. Place the tomato slices on top of the cheese. Cover just the crust with a thin strip of foil to avoid charring the edges.
  7. Return to the oven and bake until the cheese is melted, about 20 min.
http://revampfitness.com/light-cheesburger-pie/

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Tex Mex Casserole

Image result for tex mex casserole

serves: 8 – size: heaping 1 1/2 cups of casserole – calories: 310 – carbs: 47g – fat: 8g 

Ingredients

  • 8 oz whole wheat penne pasta
  • 1 lb lean ground beef
  • 1 small red onion, diced
  • 2 tbsp minced garlic
  • 1 ( 15.25 oz) whole kernel corn, drained
  • 1 (10.5 oz) can condensed tomato soup
  • 1 (15 oz) can black beans, drained
  • 1 (15.25 oz) can diced tomatoes
  • 6-8 green onions, chopped
  • 1 tbsp chili powder
  • 1 tbsp paprika
  • salt and pepper
  • 1/2 cup shredded reduced fat four cheese, Mexican blend
  • 1 tomato, diced

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Directions

  1. Preheat the oven to 350F.Spray a 13×9 baking dish with nonstick cooking spray and set aside.
  2. Bring a large pot of salted water to a boil over high heat. Cook the pasta to al dente according to package directions. Drain and set aside.
  3. In a large skillet over medium high heat, cook the ground beef, onion and garlic until the beef is no longer pink, 7-8 min. Use a wooden spoon to break the beef up as it cooks. Drain any excess fat and return the skillet to the stove top, turning the heat down to low.
  4. Add the cooked pasta, soup beans, corn, diced tomatoes, green onions, chili powder, paprika salt and pepper to the skillet and stir until well combined.
  5. Transfer the pasta mixture to the prepared baking dish. Sprinkle the Mexican cheese evenly over the top. Bake uncovered in the oven until cheese is melted and casserole is heated through, 18-20 min.
  6. Top with the diced tomatoes before serving.

Tex Mex Casserole

Ingredients

  • 8 oz whole wheat penne pasta
  • 1 lb lean ground beef
  • 1 small red onion, diced
  • 2 tbsp minced garlic
  • 1 ( 15.25 oz) whole kernel corn, drained
  • 1 (10.5 oz) can condensed tomato soup
  • 1 (15 oz) can black beans, drained
  • 1 (15.25 oz) can diced tomatoes
  • 6-8 green onions, chopped
  • 1 tbsp chili powder
  • 1 tbsp paprika
  • salt and pepper
  • 1/2 cup shredded reduced fat four cheese, Mexican blend
  • 1 tomato, diced

Instructions

  1. Preheat the oven to 350F.Spray a 13×9 baking dish with nonstick cooking spray and set aside.
  2. Bring a large pot of salted water to a boil over high heat. Cook the pasta to al dente according to package directions. Drain and set aside.
  3. In a large skillet over medium high heat, cook the ground beef, onion and garlic until the beef is no longer pink, 7-8 min. Use a wooden spoon to break the beef up as it cooks. Drain any excess fat and return the skillet to the stove top, turning the heat down to low.
  4. Add the cooked pasta, soup beans, corn, diced tomatoes, green onions, chili powder, paprika salt and pepper to the skillet and stir until well combined.
  5. Transfer the pasta mixture to the prepared baking dish. Sprinkle the Mexican cheese evenly over the top. Bake uncovered in the oven until cheese is melted and casserole is heated through, 18-20 min.
  6. Top with the diced tomatoes before serving.
http://revampfitness.com/tex-mex-casserole/

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Baked Chicken ‘n’ Broccoli Quinoa

 

serves: 8 – size: 1 cup – calories: 220 – carbs: 23g – fat: 6g – WWP+: 6 – smart points: 6 

Ingredients

  • 1 (12 oz) bag frozen broccoli florets
  • 1 lb boneless, skinless chicken breasts
  • 3 cups low fat chicken broth
  • 1 cup quinoa, uncooked
  • 2 tbsp margarine
  • 2 tbsp whole wheat flour
  • 1 cup skim milk
  • 1/3 cup plain, nonfat Greek yogurt
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • salt and pepper
  • 1/4 cup whole wheat breadcrumbs
  • 1/4 cup shredded parmesan cheese

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Directions

  1. Bring a large stockpot of salted water to a boil. Add the broccoli and cook for 1-2 min. Remove with a slotted spoon and reserve.
  2. Bring the water to a simmer, add the chicken and cook for 15-20 min, or until the chicken is cooked through.
  3. Remove the chicken breasts and set on a plate to cool. When cool enough to touch, shred the chicken.
  4. While the chicken is cooking, heat a medium saucepan over high heat, add 2 cups of chicken broth and the quinoa. Bring to a boil, then reduce the heat to low. Cover and cook for 13-15 min until quinoa is cooked.
  5. Remove quinoa from heat and let stand for 5 min, uncover and fluff with a fork.
  6. Heat a large skillet over medium high heat and melt margarine. Add the flour and stir 1 min.
  7. Whisk the milk and 1 cup of chicken broth, and continue whisking until the sauce thickens for about 6-8 min, being careful to turn the heat down as it starts to boil.
  8. Take the sauce off the burner and let stand for 5 min. Stir in the yogurt, garlic powder, onion powder, salt and pepper.
  9. In a large mixing bowl, stir together the previously set aside broccoli, shredded chicken, cooked quinoa and sauce.
  10. Transfer the mixture to the prepared baking dish. Cover the top with the bread crumbs and lightly spray the top with nonstick cooking spray. Evenly sprinkle the cheese over the breadcrumbs.
  11. Bake for 25-30 min, or until the cheese melts.

Baked Chicken ‘n’ Broccoli Quinoa

Ingredients

  • 1 (12 oz) bag frozen broccoli florets
  • 1 lb boneless, skinless chicken breasts
  • 3 cups low fat chicken broth
  • 1 cup quinoa, uncooked
  • 2 tbsp margarine
  • 2 tbsp whole wheat flour
  • 1 cup skim milk
  • 1/3 cup plain, nonfat Greek yogurt
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • salt and pepper
  • 1/4 cup whole wheat breadcrumbs
  • 1/4 cup shredded parmesan cheese

Instructions

  1. Bring a large stockpot of salted water to a boil. Add the broccoli and cook for 1-2 min. Remove with a slotted spoon and reserve.
  2. Bring the water to a simmer, add the chicken and cook for 15-20 min, or until the chicken is cooked through.
  3. Remove the chicken breasts and set on a plate to cool. When cool enough to touch, shred the chicken.
  4. While the chicken is cooking, heat a medium saucepan over high heat, add 2 cups of chicken broth and the quinoa. Bring to a boil, then reduce the heat to low. Cover and cook for 13-15 min until quinoa is cooked.
  5. Remove quinoa from heat and let stand for 5 min, uncover and fluff with a fork.
  6. Heat a large skillet over medium high heat and melt margarine. Add the flour and stir 1 min.
  7. Whisk the milk and 1 cup of chicken broth, and continue whisking until the sauce thickens for about 6-8 min, being careful to turn the heat down as it starts to boil.
  8. Take the sauce off the burner and let stand for 5 min. Stir in the yogurt, garlic powder, onion powder, salt and pepper.
  9. In a large mixing bowl, stir together the previously set aside broccoli, shredded chicken, cooked quinoa and sauce.
  10. Transfer the mixture to the prepared baking dish. Cover the top with the bread crumbs and lightly spray the top with nonstick cooking spray. Evenly sprinkle the cheese over the breadcrumbs.
  11. Bake for 25-30 min, or until the cheese melts.
http://revampfitness.com/baked-chicken-n-broccoli-quinoa/

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Light Tuna ‘n’ Noodle Casserole

Image result for tuna noodle casserole

serves: 6 – size: 1/6th – points+: 8 – smart points: 8 – calories: 310 – carbs: 32g – fat: 7g 

Ingredients

  • 6 oz no- yolk noodles
  • 1 tbsp margarine
  • 1 medium onion, minced fine
  • 3 tbsp flour
  • 1 1/4 cups fat free chicken broth
  • 1 cup 1% milk
  • 10 oz sliced crimini mushrooms
  • 1 cup frozen peas, thawed
  • 2 (5oz) cans tuna in water, drained 
  • 4 oz 50 % reduced fat sharp cheddar
  • cooking spray
  • 2 tbsp parmesan cheese
  • 2 tbsp whole wheat seasoned breadcrumbs

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Directions

  1. Cook noodles in salted water until al dente, or slightly under cooked by 2 min. Set aside. 
  2. Melt the margarine in a large skillet. Add onions and cook on medium heat until soft, about 5 min. Add the flour and a dash of salt and pepper, cooking an additional 2-3 min on medium low heat.
  3. Preheat oven to 375F. Lightly spray 9x 12 casserole with cooking spray.
  4. Slowly whisk in the chicken broth until well combined, increasing heat to medium and whisking well for 30 seconds, then add the milk and bring to a boil. When boiling, add mushrooms and peas and simmer on medium, mixing occasionally until it thickens (about 7-9 min) Add drained tuna, stirring another min.
  5. Remove from heat and add 1 cup cheddar and mix well until it melts. Add the noodles to the sauce and mix well until evenly coated. Pour into casserole and top with parmesan and breadcrumbs. Spray a little more cooking spray and top and bake for about 25 min. Place under the broiler a few min to get the crumbs crisp.

Light Tuna ‘n’ Noodle Casserole

Ingredients

  • 6 oz no- yolk noodles
  • 1 tbsp margarine
  • 1 medium onion, minced fine
  • 3 tbsp flour
  • 1 1/4 cups fat free chicken broth
  • 1 cup 1% milk
  • 10 oz sliced crimini mushrooms
  • 1 cup frozen peas, thawed
  • 2 (5oz) cans tuna in water, drained
  • 4 oz 50 % reduced fat sharp cheddar
  • cooking spray
  • 2 tbsp parmesan cheese
  • 2 tbsp whole wheat seasoned breadcrumbs

Instructions

  1. Cook noodles in salted water until al dente, or slightly under cooked by 2 min. Set aside.
  2. Melt the margarine in a large skillet. Add onions and cook on medium heat until soft, about 5 min. Add the flour and a dash of salt and pepper, cooking an additional 2-3 min on medium low heat.
  3. Preheat oven to 375F. Lightly spray 9x 12 casserole with cooking spray.
  4. Slowly whisk in the chicken broth until well combined, increasing heat to medium and whisking well for 30 seconds, then add the milk and bring to a boil. When boiling, add mushrooms and peas and simmer on medium, mixing occasionally until it thickens (about 7-9 min) Add drained tuna, stirring another min.
  5. Remove from heat and add 1 cup cheddar and mix well until it melts. Add the noodles to the sauce and mix well until evenly coated. Pour into casserole and top with parmesan and breadcrumbs. Spray a little more cooking spray and top and bake for about 25 min. Place under the broiler a few min to get the crumbs crisp.
http://revampfitness.com/light-tuna-n-noodle-casserole/

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Mushroom Spinach Lasagna Rolls

Image result for spinach lasagna noodle rolls

serves: 10 – size: 1 roll – points+: 6 – smart points: 7 – calories: 250 – carbs: 30g – fat: 8g 

Ingredients

  • 10 ( 9 oz dry) lasagna noodles, cooked
  • 2 1/2 cups marinara sauce
  • 5 cups spinach, chopped fine
  • 8 oz mushrooms, chopped fine
  • 1 tsp olive oil
  • 4 cloves garlic, minced
  • 15 oz part skim ricotta cheese
  • 1/2 cup grated parmesan cheese
  • 1 egg whisked
  • salt and pepper
  • 3 oz (10tbsp) part skim mozzarella cheese, shredded

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Directions

  1. Preheat oven to 350F. Ladle about 1 cup sauce on the bottom of a 9×12 baking dish.
  2. In a large saucepan, heat oil over medium heat. Add garlic and saute until golden, about 1 min. Add spinach, salt and pepper and saute about 5 min. Add mushrooms to the pan, cook until soft, an additional 5-6 min. Adjust salt and pepper.
  3. Combine cooked spinach, mushrooms, ricotta, parmesan, egg, salt and pepper in a medium bowl.
  4. Place a piece of wax paper on the counter and lay out cooked lasagna noodles. Make sure noodles are dry. Take 1/3 cup of mushroom spinach mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles.
  5. Ladle 1 cup of sauce over the noodles in the baking dish and top each one with 1 tbsp mozzarella cheese. Put foil over baking dish and bake for 40 min, until cheese melts.   Makes 10 rolls. Serve with extra sauce on the side.

Mushroom Spinach Lasagna Rolls

Ingredients

  • 10 ( 9 oz dry) lasagna noodles, cooked
  • 2 1/2 cups marinara sauce
  • 5 cups spinach, chopped fine
  • 8 oz mushrooms, chopped fine
  • 1 tsp olive oil
  • 4 cloves garlic, minced
  • 15 oz part skim ricotta cheese
  • 1/2 cup grated parmesan cheese
  • 1 egg whisked
  • salt and pepper
  • 3 oz (10tbsp) part skim mozzarella cheese, shredded

Instructions

  1. Preheat oven to 350F. Ladle about 1 cup sauce on the bottom of a 9×12 baking dish.
  2. In a large saucepan, heat oil over medium heat. Add garlic and saute until golden, about 1 min. Add spinach, salt and pepper and saute about 5 min. Add mushrooms to the pan, cook until soft, an additional 5-6 min. Adjust salt and pepper.
  3. Combine cooked spinach, mushrooms, ricotta, parmesan, egg, salt and pepper in a medium bowl.
  4. Place a piece of wax paper on the counter and lay out cooked lasagna noodles. Make sure noodles are dry. Take 1/3 cup of mushroom spinach mixture and spread evenly over noodle. Roll carefully and place seam side down onto the baking dish. Repeat with remaining noodles.
  5. Ladle 1 cup of sauce over the noodles in the baking dish and top each one with 1 tbsp mozzarella cheese. Put foil over baking dish and bake for 40 min, until cheese melts. Makes 10 rolls. Serve with extra sauce on the side.
http://revampfitness.com/mushroom-spinach-lasagna-rolls/

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Chicken ‘n’ White Bean Enchiladas with Creamy Salsa Verde

Image result for chicken white bean enchiladas

serves: 8 – size: 1 enchilada – points+: 5 – smart points: 6 – calories: 230 – fat: 7g -carbs: 28g 

Ingredients

  • Chicken ‘n’ White Bean Filling:
  • 1 tsp olive oil
  • 1 small red onion, minced
  • 4 cloves garlic, minced
  • 1 can (4.5 oz) chopped green chilies
  • 15.5 oz can navy beans (or Cannellini beans)
  • 8 oz cooked shredded chicken breast
  • 1/2 cup water
  • salt and pepper
  • Green Chili Enchilada Sauce:
  • 1 tsp margarine
  • 1/2 onion, chopped
  • 2 tbsp flour
  • 1 cup fat free chicken broth
  • 6-8 green onions, chopped
  • salt and pepper
  • 1/2 cup light sour cream
  • 3/4 cup reduced fat Mexican cheese
  • 8 medium whole wheat tortillas
  • chopped fresh cilantro or green onions, (or both!)

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Directions

  1. Preheat oven to 375F
  2. Filling: In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 min. Add green onions, beans, water, salt and pepper. Mix well and cover. Simmer on low 15 min. Remove cover, add chicken and cook an additional 5 min, or until it thickens and liquid boils down. Set aside.
  3. Enchilada Sauce: In a large nonstick pan, melt the margarine over medium heat. Add onion and cook stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 min. Add flour and stir well. Cook for 1 min, stirring constantly. Slowly whisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 min. Add green onions, salt and pepper to taste. Cook another min, then remove from the heat. Stir in the sour cream.
  4. Spread about 1/4 cup of the enchilada sauce on the bottom of a 9×13 baking dish. Fill each tortilla with 1/3 cup of the chicken/ white bean filling. Roll the tortillas and place seam side down in the baking dish. Continue filling remainder of the tortillas.
  5. Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 min, until the enchiladas are hot and the cheese is melted. Remove from the oven and top with fresh cilantro or green onions.

Chicken 'n' White Bean Enchiladas with Creamy Salsa Verde

Ingredients

  • Chicken ‘n’ White Bean Filling:
  • 1 tsp olive oil
  • 1 small red onion, minced
  • 4 cloves garlic, minced
  • 1 can (4.5 oz) chopped green chilies
  • 15.5 oz can navy beans (or Cannellini beans)
  • 8 oz cooked shredded chicken breast
  • 1/2 cup water
  • salt and pepper
  • Green Chili Enchilada Sauce:
  • 1 tsp margarine
  • 1/2 onion, chopped
  • 2 tbsp flour
  • 1 cup fat free chicken broth
  • 6-8 green onions, chopped
  • salt and pepper
  • 1/2 cup light sour cream
  • 3/4 cup reduced fat Mexican cheese
  • 8 medium whole wheat tortillas
  • chopped fresh cilantro or green onions, (or both!)

Instructions

  1. Preheat oven to 375F
  2. Filling: In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 min. Add green onions, beans, water, salt and pepper. Mix well and cover. Simmer on low 15 min. Remove cover, add chicken and cook an additional 5 min, or until it thickens and liquid boils down. Set aside.
  3. Enchilada Sauce: In a large nonstick pan, melt the margarine over medium heat. Add onion and cook stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 min. Add flour and stir well. Cook for 1 min, stirring constantly. Slowly whisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 min. Add green onions, salt and pepper to taste. Cook another min, then remove from the heat. Stir in the sour cream.
  4. Spread about 1/4 cup of the enchilada sauce on the bottom of a 9×13 baking dish. Fill each tortilla with 1/3 cup of the chicken/ white bean filling. Roll the tortillas and place seam side down in the baking dish. Continue filling remainder of the tortillas.
  5. Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 min, until the enchiladas are hot and the cheese is melted. Remove from the oven and top with fresh cilantro or green onions.
http://revampfitness.com/chicken-n-white-bean-enchiladas-creamy-salsa-verde/

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Chicken ‘n’ Broccoli Noodle Casserole

 

serves: 6 – size: 1/6th – points+: 8 – smart points: 8 – calories: 310 – carbs: 30g – fat: 9g 

Ingredients

  • 6 oz  Ronzoni Smart taste noodles (or no-yolk)
  • 1 tbsp olive oil
  • 5 cloves garlic, minced
  • 12 oz fresh broccoli florets, chopped
  • 1 tbsp margarine
  • 1 small red onion, chopped
  • 3 tbsp all purpose flour
  • 1 3/4 cups fat free chicken broth
  • 1 cup 1% milk
  • 12 oz cooked shredded chicken breast
  • 4 oz shredded reduced fat sharp cheddar
  • cooking spray
  • 3 tbsp grated parmesan cheese
  • 2 tbsp seasoned breadcrumbs

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Directions

  1. Cook noodles in salted water until al dente, or slightly under cooked by 2 min. Set aside.
  2. Heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 min. Add the broccoli and a little salt, saute and cover the broccoli for about 3 min on medium heat until the broccoli begins to soften, set aside.
  3. Preheat the oven to 375F. Lightly spray a 9x 12 casserole dish with cooking spray.
  4. In a large pot, heat margarine over medium low heat, when melted add the onions and cook until soft, 2-3 min. Add the flour and a pinch of salt and stir well, cooking an additional 2-3 min on medium low heat.
  5. Slowly whisk in the chicken broth until well combined over medium heat, whisk well for 30 sec, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 min) Remove from heat and add reduced fat sharp cheddar and 1 tbsp of the parmesan cheese: mix well until the cheese melts.
  6. Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.
  7. Pour into a casserole dish and top with parmesan cheese and breadcrumbs. Spray a little more cooking spray on top and bake for about 20-25 min. Place the casserole under the broiler a few min to get the crumbs crisp and golden.

Chicken ‘n’ Broccoli Noodle Casserole

Ingredients

  • 6 oz Ronzoni Smart taste noodles (or no-yolk)
  • 1 tbsp olive oil
  • 5 cloves garlic, minced
  • 12 oz fresh broccoli florets, chopped
  • 1 tbsp margarine
  • 1 small red onion, chopped
  • 3 tbsp all purpose flour
  • 1 3/4 cups fat free chicken broth
  • 1 cup 1% milk
  • 12 oz cooked shredded chicken breast
  • 4 oz shredded reduced fat sharp cheddar
  • cooking spray
  • 3 tbsp grated parmesan cheese
  • 2 tbsp seasoned breadcrumbs

Instructions

  1. Cook noodles in salted water until al dente, or slightly under cooked by 2 min. Set aside.
  2. Heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 min. Add the broccoli and a little salt, saute and cover the broccoli for about 3 min on medium heat until the broccoli begins to soften, set aside.
  3. Preheat the oven to 375F. Lightly spray a 9x 12 casserole dish with cooking spray.
  4. In a large pot, heat margarine over medium low heat, when melted add the onions and cook until soft, 2-3 min. Add the flour and a pinch of salt and stir well, cooking an additional 2-3 min on medium low heat.
  5. Slowly whisk in the chicken broth until well combined over medium heat, whisk well for 30 sec, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 min) Remove from heat and add reduced fat sharp cheddar and 1 tbsp of the parmesan cheese: mix well until the cheese melts.
  6. Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.
  7. Pour into a casserole dish and top with parmesan cheese and breadcrumbs. Spray a little more cooking spray on top and bake for about 20-25 min. Place the casserole under the broiler a few min to get the crumbs crisp and golden.
http://revampfitness.com/chicken-n-broccoli-noodle-casserole/

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Cheeseburger Casserole

Image result for cheeseburger casserole

serves: 9 – size: about 1 cup – points+: 7 – smart points: 5 – calories: 260 – carbs: 20g – fat: 9g 

Ingredients

  • 2 cups (6oz) uncooked whole wheat  rotini pasta
  • 1 tbsp olive oil
  • 1 large red onion, finely chopped
  • 3 garlic cloves, minced
  • 1 lb lean ground beef (95% lean)
  • salt ans pepper
  • 3 tbsp tomato paste
  • 28oz diced tomatoes
  • 2 cups reduced fat grated cheddar cheese
  • 1/4 cup chopped dill pickles
  • 2 tbsp dijon mustard

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 Directions

  1. Preheat oven to 350F.  Spray a 9x 13inch baking dish with cooking spray. In a large pot of boiling salt water, cook the pasta according to package directions for al dente and drain well.
  2. In a large skillet, heat the oil over medium heat. Add the onions and cook until soft, about 5 min. Stir in the garlic and cook for 30 seconds. Stir in the beef and cook until browned, season with salt and pepper. Stir in the tomato paste, then add the tomatoes and mustard. Let the mixture bubble gently until it is slightly thickened, about 2 min.
  3. Toss the meat mixture with the pasta and spread it into the prepared dish. Top with the cheddar and bake until the cheese is melted, about 15 min. Sprinkle the chopped pickles over the top and serve. Makes about 9 cups.

Cheeseburger Casserole

Ingredients

  • 2 cups (6oz) uncooked whole wheat rotini pasta
  • 1 tbsp olive oil
  • 1 large red onion, finely chopped
  • 3 garlic cloves, minced
  • 1 lb lean ground beef (95% lean)
  • salt ans pepper
  • 3 tbsp tomato paste
  • 28oz diced tomatoes
  • 2 cups reduced fat grated cheddar cheese
  • 1/4 cup chopped dill pickles
  • 2 tbsp dijon mustard

Instructions

  1. Preheat oven to 350F. Spray a 9x 13inch baking dish with cooking spray. In a large pot of boiling salt water, cook the pasta according to package directions for al dente and drain well.
  2. In a large skillet, heat the oil over medium heat. Add the onions and cook until soft, about 5 min. Stir in the garlic and cook for 30 seconds. Stir in the beef and cook until browned, season with salt and pepper. Stir in the tomato paste, then add the tomatoes and mustard. Let the mixture bubble gently until it is slightly thickened, about 2 min.
  3. Toss the meat mixture with the pasta and spread it into the prepared dish. Top with the cheddar and bake until the cheese is melted, about 15 min. Sprinkle the chopped pickles over the top and serve. Makes about 9 cups.
http://revampfitness.com/cheeseburger-casserole/

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