Casseroles have made a healthy comeback after making a few changes to the recipe. The new casserole recipe is free from canned soup and corn chip. The new and healthy version of this slow-cooked stew consists of whole grains, fruits, vegetables, and other low-fat foods. The healthy casseroles are a mixture of various healthy foods cooked with different techniques except frying because this technique will add unnecessary fats. It is your choice to add the vegetables raw or cooked. However, some vegetables require to be cooked for them to benefit the human body in a more effective manner.
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What are the Benefits of Healthy Casseroles?
Due to all the healthy ingredients, there are multiple benefits of healthy casseroles. These benefits are stated as under:
1. It can protect from cancer:
By adding cancer protecting ingredients to your casserole, you can not only avoid cancer but, you can retain it as well. Many cancer survivors have reported that a balanced, healthy diet with slowly cooked low-fat food helped them get rid of cancer cells. It is better to cook your food since it releases more of its cancer-protecting substances.
2. It boosts your energy levels:
Whole grains and foods low in saturated fat but high in fiber promote an increase in your energy levels. Healthy casseroles will provide you with energy which will help you last a whole day without feeling sluggish throughout the day.
3. Healthy casserole can improve your cardiac health:
Healthy casseroles consisting of whole grains, fruits, and vegetables can help in reducing the risk of any form of heart disease and further improves your overall cardiac health. Foods that contain unnecessary fats and which are high in sodium cause severe damage to the health of your heart. But, healthy casseroles do not include any such ingredients.
4. It will help you lose and manage your weight:
A lot of people struggle with losing and maintaining their weight. Working out is the easier part. However, making sure that you are intaking a balanced diet is hard. It can be challenging to make sure that you have all the essential nutrients in your diet. But, this issue can be easily solved with a bowl of healthy casseroles.
This dish will keep you full, most probably throughout the day and its healthy nutrients will protect your body from obesity even if you have a few extra spoonfuls of it. In fact, healthy casseroles are the fastest, smartest and cheapest way to reduce belly fat.
5. It will keep you full:
A bowl of healthy casseroles will keep you full until the next meal. The healthier the casserole is, the quicker will it sustain you. All healthy foods like vegetables, whole grains, and fruits have the trait of satisfying the appetite with small portions.
6. It reduces the risk of developing Type 2 diabetes:
A mixture of slowly cooked healthy foods has the capability to reduce the risks of developing Type 2 diabetes. Even if you have fallen victim to it, this dish will help you manage your diabetic health.
What are the Healthy Casseroles Recipes?
A few recipes of healthy yet, delicious casserole are given below which will not only boost your health but, will also keep your appetite satisfied throughout the day.
For this healthy casserole recipe, you need a cup of rice, chopped onion, olive oil, stewed tomatoes, chicken broth, dried oregano, green pepper, paprika, peas, red pepper, and boneless chicken. The quantity of the ingredients depends on your personal choice of taste and quantity.
Then in a 2-quart casserole dish add all the ingredients and let them bake until the chicken and rice are adequately cooked. You can add extra chicken broth if you do not want the rice to be sticky.
# East meets West Casserole
The ingredients for this healthy casserole include whole wheat pasta, orange juice, sesame oil, low sodium soy sauce, onions, mushrooms, cornstarch, garlic, ginger, asparagus, black beans, boneless chicken, and toasted sesame seeds. Start with cooking the pasta according to the directions on its packaging. Meanwhile, prepare the sauce by adding orange juice, soy sauce, sesame oil and cornstarch in a separate bowl.
Cook the black beans and chicken separately. After the chicken is cooked, dice it. In a separate skillet, saute the ginger, garlic, onions, asparagus and mushrooms for 2 minutes. Then in a casserole dish add the ingredients and mix them well before you put them to bake.
# Mushroom and Cheddar Breakfast Casserole
For this casserole, you need eggs, vegetable oil for cooking, skimmed milk, dry mustard, hot red pepper sauce, grated cheddar cheese, mushrooms, green pepper, and onions. Do not use yolk and focus on adding the egg whites only. Dice the mushrooms, onions and green pepper. Then in a bowl add the eggs, skim milk, black pepper, dry mustard, and hot red pepper sauce and whisk them together.
Then in the casserole dish, layer the remaining ingredients in a way that they cover the bottom of the dish. Pour the egg mixture over it evenly. Then cover it with a tin foil and refrigerate it overnight. The next day, bake it after removing the tin foil for 45 minutes after preheating the oven at 350 degrees.
Cook the chicken with black pepper, ginger and onions. Dice the mushrooms and cut the potatoes in thin slices. Then coat the potatoes in salt, garlic powder, and pepper. In a casserole dish, add a layer of the chicken and make sure to spread it evenly. Then spread an even layer of mushrooms.
Then place the potatoes on the top in a way that it covers the mushroom and chicken layer. Preheat your oven at 350 degrees and bake for 45 minutes. You can add vegetables to the recipe as well such as spinach, broccoli, beet, etc.
For this healthy casserole recipe, you need quinoa (which can be replaced with brown rice), shredded cheddar cheese, chicken breast, chili powder, ground cumin, black beans, plain Greek yogurt, salt, and pepper. Just add and mix all the ingredients in a casserole dish and spread them evenly.
Then preheat the oven to 350 degrees Fahrenheit and bake for 25 to 30 minutes. When you take out the finished product, add some Greek yogurt on the side and sprinkle grated cheddar cheese over it. Make sure that the dairy products you use are low in saturated fat.
How Healthy Casseroles improve health?
Healthy casseroles will improve your health but, what should you do to make the casserole healthy?
- 1. Cook the ingredients to make them more effective but, do not fry them.
- 2. Add foods that are high in fiber.
- 3. Use dried herbs instead of fresh ones because they are high in nutrients, can withstand heat hence, will not burn.
- 4. Cook the vegetable separately so they do not lose their nutrient value. Every food cooks at a different pace, and by overcooking or undercooking them, will cause them to lose their nutrition.
- 5. Cook the meat before baking it, so it does not lose its moisture and health.
- 6. Do not overfill your casserole dish as it will cause the ingredients to burn.
What are the Best Solutions?
The casserole is becoming a healthy pick amongst the practitioner of healthy living. If you are looking for an easy-to-prepare and light meal then, a casserole makes the perfect fit for you. You should refrain from frying the vegetables, as it could compromise with its nutrients value. Instead, you should boil the vegetables, and skew them at a low temperature. If you are required to use oil under any circumstance then, you should clearly refrain from using highly saturated oil.
All of these factors depend on your selections of ingredients and equipment. Quality casserole dish protects the nutrition value with good taste and color. Quality of the dish depends on different factors. So think twice and aware about those factors before you buying the casserole dish to your home or the restaurant. Here we suggest some good quality and well-recognized brands to your kitchen.