Tag Archives: Casserole

Taco Casserole

Taco Casserole (or burrito / taco filling)

This stuff was good the night I made it, and even BETTER heated up as leftovers the following day. The first night I ate it out of a bowl, fork-full after delicious fork-full. I had also topped it with sour cream (about 1 TBSP, you could use Greek yogurt but I was craving the creaminess of sour cream) and black olives. The second day I tried it as a burrito filling (in a healthier, 100 calorie, high fiber/protein tortilla), again topped with sour cream and black olives. It was de-licious! It may sound different using spaghetti squash instead of some type of pasta, but believe me, it’s worth giving it a try!

Ingredients:

1 spaghetti squash, cooked and shredded apart

1 – 1 1/2 cups Greek yogurt (depending on the amount of squash you use. I had a very large squash, so I used more)

1 large onion, chopped

1 packet low sodium taco seasoning

1 can low sodium diced tomato

1 cup frozen corn kernels

1 can low sodium black beans

1/2 cup TVP (textured vegetable protein, can be found at most health food stores)

1 can no fat re-fried beans

1 cup fat free Kraft shredded cheddar

any taco toppings you’d like (black olives, green onion, tomato, sour cream, etc.)

Directions:

Pre-heat oven to 400 F. Cut squash in half, lengthwise, scoop out seeds. Place on a rimmed baking sheet. Spray halves with olive oil cooking spray or butter flavored cooking spray and season with your seasoning of choice (I used Mrs.Dash onion and herb). Add about 1 cup of water to the bottom of the pan to prevent the bottom of the squash from burning. Bake for 40-50 minutes. Let cool a bit, then shred apart and place shreds into a mixing bowl.

While the squash is cooking, chop the onion and sautee in a small fry pan (sprayed with pan spray or you could use a small amount of grape seed oil or extra virgin olive oil) for a few minutes (keep in mind they will cook more in the oven, so don’t over cook them in the pan). Turn off heat and let cool until squash is done.

Place black beans in a strainer and rinse thoroughly with water. Add to the squash. Add remaining ingredients and mix well, until the taco seasoning and re-fried beans are thoroughly incorporated. Spread mixture into a 9 x 13 casserole dish and bake, uncovered, for about an hour, until it’s bubbly. Serve hot, plain or as a burrito/taco filling and top with your choice of taco-y toppings!

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Spaghetti Squash Casserole

 

 

 

 

 

 

 

Ingredients:

1 spaghetti squash, cut in half and seeds removed
1 bunch hearty greens (I used kale but chards, spinach or collards work well too), de-stemmed and chopped
1 onion (I used a medium white), diced
2 Tbsp. grape seed oil, separated
1 Tbsp. chopped garlic
1 egg, lightly beaten (or two egg whites)
3-4 Tbsp. sun-dried tomatoes
1/2 cup frozen corn kernels
3/4 cup plain Greek yogurt
3/4 cup cottage cheese (I used 1 %)
1/2 cup + 1/4 cup grated Romano cheese, divided  (parmesan works too)
1 tsp. dried thyme
salt and pepper to taste
2-3 Tbsp sliced almonds, to garnish

 

Instructions:

Preheat oven to 400 F. Cut squash in half, lengthwise. Scrape out seeds. Rub a small amount of grape seed or extra virgin olive oil over the squash halves and sprinkle with a generous pinch of Mrs. Dash (any flavor that you prefer -I used the tomato and basil flavored one) or other seasoning of your choice. Put squash on baking sheet and pour 1/4 cup – 1/2 cup water around bottom of squash. Roast for about 45-50 minutes, or until it separates easy into strands when pulled with a fork. Let cool for a few minutes, then shred into strands.

While the squash is cooking heat a small amount (about 1 TBSP grape seed oil or EVOO in a large skillet. Add onions and saute until they start to soften. Add chopped kale and cook for about 5 minutes or until kale starts to wilt down to about 1/2 it’s original volume. Keep in mind it will cook more in the oven so you don’t need to cook it down completely. Turn off heat and let sit while you prepare the rest.

Combine the remaining ingredients from garlic to the salt and pepper. Mix well, then add the kale/onion mixture and the spaghetti squash strands. Spray a casserole dish with pan spray and spread the mixture in the dish. Top with additional 1/4 cup Romano cheese and almonds.

Bake 30-35 minutes or until mixture is hot and bubbly and cheese is browned on top.

 

 

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Filed under Vegetables and Vegetarian Dishes