Low Fat Spinach Broccoli Casserole Recipes

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LOW FAT SPINACH & BROCCOLI CASSEROLE



Low Fat Spinach & Broccoli Casserole image

Modification of a recipe found on the back of a package of spinach. It is very good if you like vegetable casseroles, but without the fat!

Provided by mmcannatella

Categories     Cheese

Time 1h

Yield 6 serving(s)

Number Of Ingredients 7

1 (16 ounce) package frozen chopped spinach
1 (16 ounce) package frozen chopped broccoli
1 cup sliced fresh mushrooms, lightly sauteed in margarine & chopped garlic
1 (10 1/2 ounce) can fat-free cream of mushroom soup
1/2 cup low-fat mayonnaise
2 egg whites, well beaten
salt and pepper

Steps:

  • Microwave spinach & broccoli as per package directions; drain well.
  • Meanwhile, saute mushrooms in light margarine & crushed garlic.
  • In a large mixing bowl, combine soup, mayo, egg whites and seasonings.
  • Add cooked vegies, including mushrooms.
  • Mix well.
  • Pour mixture into an 8x8 pan which has been sprayed with nonstick cooking spray.
  • Bake at 350 for about 35-40 minutes, or until firm.

BROCCOLI LOW-CALORIE CASSEROLE



Broccoli Low-calorie Casserole image

A low calorie recipe for a broccoli casserole from cooking lite magazine...I received once at a demonstration trailer. I'd like to share it with all those watching calories.

Provided by glitter

Categories     Vegetable

Time 40m

Yield 5 serving(s)

Number Of Ingredients 9

1 cup shredded reduced-fat sharp cheddar cheese (4 oz.)
1 cup cooked long-grain rice (your favorite)
1/2 cup canned mushroom (sliced and drained)
1/2 cup diced onion
1/4 cup skim milk
4 teaspoons reduced-calorie margarine
1/4 teaspoon salt
2 (10 ounce) packages frozen chopped broccoli, thawed
vegetable oil cooking spray

Steps:

  • Combine the first 7 ingredients in a medium saucepan.
  • For 4 min or until the cheese melts, cook over low heat.
  • Stir constantly to prevent any sticking.
  • Add the broccoli and cook another 2 min.
  • or so until it is thoroughly heated through.
  • Coat a 2 qt.
  • casserole with the spray.
  • Spoon the mixture in.
  • Bake at 350* for 30 min.

LOWER-FAT CHICKEN AND BROCCOLI CASSEROLE



Lower-Fat Chicken and Broccoli Casserole image

Lower-fat chicken and broccoli casserole recipe. My two-year-old loves this and so do my hips!

Provided by hypsie

Categories     Chicken and Broccoli Casserole

Time 45m

Yield 4

Number Of Ingredients 6

cooking spray
1 pound boneless, skinless chicken breast, cut in bite-sized pieces
1 (14 ounce) bag frozen chopped broccoli
1 (10.5 ounce) can reduced-fat condensed cream of mushroom soup
½ cup shredded reduced-fat Cheddar cheese
2 tablespoons light mayonnaise

Steps:

  • Preheat the oven to 350 degrees F (175 degrees C). Lightly coat a casserole dish with cooking spray.
  • Spray a large skillet with cooking spray and place over medium-high heat. Add chicken and cook until no longer pink in the center, about 10 minutes.
  • Meanwhile, stir frozen broccoli, condensed soup, Cheddar cheese, and mayonnaise in a large bowl until well combined.
  • Add cooked chicken to the broccoli mixture and stir until everything is evenly coated. Pour into the prepared casserole dish.
  • Bake in the preheated oven for 20 to 25 minutes.

Nutrition Facts : Calories 231 calories, Carbohydrate 11.6 g, Cholesterol 67.1 mg, Fat 7.3 g, Fiber 3.6 g, Protein 29.5 g, SaturatedFat 2 g, Sodium 490.7 mg, Sugar 3 g

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