Healthy Squash Casserole Recipes

HEALTHY SQUASH AND KALE CASSEROLE

This veggie-packed, low-calorie casserole uses a combination of full-fat Swiss and Parmesan-and a little goes a long way, cutting down on the fat without sacrificing flavor. Serve with a green salad on the side to round out the meal.

Provided by Food Network Kitchen

Categories main-dish

Time 1h10m

Yield 6 servings

Number Of Ingredients 15

Healthy Squash and Kale Casserole image

Steps:

Preheat the oven to 400 degrees F. Heat the olive oil in a large nonstick skillet over medium heat, add the onions and cook, stirring occasionally, until just browned and soft, about 5 minutes. Add the kale, garlic and 1/2 teaspoon each salt and pepper and cook until the kale is bright green, about 2 minutes. Add the broth and continue to cook until the kale is wilted and most of the broth is absorbed, about 5 minutes more. Add the squash, zucchini and 1/2 teaspoon salt and toss to combine with the kale. Continue cooking until the squash begins to soften, about 8 minutes. Remove from the heat and stir in the mayonnaise.
Toss the cooked vegetables, brown rice, cheeses, 1/2 cup of the bread crumbs and the egg in a large bowl until mixed. Spray a 9-inch square or 2-quart casserole dish with cooking spray. Spread the mixture in the bottom of the casserole and top with the remaining 1/2 cup bread crumbs, 1/4 teaspoon salt and a few grinds of pepper. Bake until the squash and zucchini are tender and the top is browned and crisp, about 35 minutes. Serve hot.
Make-Ahead Tip: Freeze the baked casserole for up to 2 weeks. Cover with foil and reheat at 350 degrees F until hot, 35 to 45 minutes.

Nutrition Facts : Calories 340 calorie, Fat 16 grams, SaturatedFat 5 grams, Cholesterol 45 milligrams, Sodium 560 milligrams, Carbohydrate 39 grams, Fiber 3 grams, Protein 13 grams, Sugar 3 grams

Ingredients

2 tablespoons olive oil
1/4 of a medium yellow onion, chopped
6 cups finely chopped kale (about 5 ounces)
1 small garlic clove, minced
Kosher salt and freshly ground black pepper
1/2 cup low-sodium chicken broth
2 cups of 1/2-inch diced yellow squash (about 8 ounces)
2 cups of 1/2-inch diced zucchini (about 8 ounces)
2 tablespoons mayonnaise
3 cups frozen brown rice, thawed
1 cup grated Swiss
1/3 cup grated Parmesan
1 cup panko bread crumbs
1 large egg, beaten
Cooking spray

More about "healthy squash casserole recipes"

BUTTERNUT SQUASH CASSEROLE - WELL PLATED BY ERIN

Web Dec 2, 2020 Prepare the filling in two batches: Heat 1 tablespoon of the olive oil in a large, deep skillet or Dutch oven over medium heat. Add …
From wellplated.com
4.9/5 (10)
Total Time 1 hr 20 mins
Category Side Dish
Calories 218 per serving

Preheat the oven to 375 degrees F. Generously grease a shallow 9x13-inch casserole dish or similar 3-quart baking dish with non-stick cooking spray.
Prepare the filling in two batches: Heat 1 tablespoon of the olive oil in a large, deep skillet or Dutch oven over medium heat. Add half of the butternut squash, ½ tablespoon of the rosemary, ¼ teaspoon salt, and 1/8 teaspoon pepper. Sauté until the squash is beginning to brown, about 3 minutes. The squash will still be too firm to eat.
Next, add half of the kale, half of the onions, and half of the garlic. Cook until the kale and onions begin to soften, about 4 minutes.
Add the 1/2 cup of the chicken stock, stir, and let cook 1 minute so that the stock reduces slightly.

Healthy Squash Casserole Recipes

HEALTHY SQUASH AND KALE CASSEROLE

This veggie-packed, low-calorie casserole uses a combination of full-fat Swiss and Parmesan-and a little goes a long way, cutting down on the fat without sacrificing flavor. Serve with a green salad on the side to round out the meal.

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