Easy Low Calorie and Low Fat Beef Casserole Recipes for Dieters

Most people enjoy casseroles, and many cooks enjoy preparing them, mainly because they’re quick and easy one-dish meals. On the other hand, not many people, other than perhaps professional chefs or a few gourmet cooks, know that the casserole dish dates back to 1725 and has not changed much at all since its inception. In fact, like its predecessors, today’s dish is basically squat in shape, with rounded sides, convenient handles, and a slightly domed lid.

Then again, whereas casseroles were once immensely popular fare, many people today shun casseroles under the misconception that they’re invariably loaded with calories and fat. That does not have to be the case, though, as demonstrated by these low-calorie and low-fat recipes.

Low Calorie Diet Recipe for Beef and Green Bean Casserole

  • 1 pound lean ground beef of chuck
  • 1 small can (10 and 3/4 ounces) cream of mushroom soup
  • 1 soup can (10 and 3/4 ounces) skim milk (same as zero percent)
  • 1 can French-cut green beans (16 ounces)
  • 1 package frozen Tater Tots (16 ounces)
  • 1 medium onion, diced
  • 1 teaspoon pepper
  • 1 tablespoon Worcestershire sauce

  1. Preheat oven to 350 degrees
  2. Brown beef and onions in skillet over medium heat.
  3. Drain beef and onions on paper towels.
  4. Add pepper and Worcestershire sauce to beef and onions, mixing well.
  5. Drain liquid from green beans.
  6. In casserole dish, alternate layers of beef mixture, green beans, and Tater Tots.
  7. In a small bowl, mix soup and milk, stirring well.
  8. Pour soup and milk over ingredients in casserole dish.
  9. Bake covered for approximately 35 minutes or until Tater Tots are thoroughly cooked (Do not overcook).
  10. Set oven on “broil, remove lid, and brown the top slightly.
  11. Remove from oven and serve hot.

Servings: 6
Calories: 275 per serving

Quick and Easy Low-Fat Recipe for Italian Beef and Eggplant Casserole

This recipe is a real time-saver; plus, even though it contains eggplant, many kids seem to like its unique taste, so if your kids are finicky eaters, this is the right dish to serve for a quick and easy lunch or dinner. Granted, it’s a bit higher in calories than the beef-and-green-bean casserole, but it’s lower in fat, and it’s also quite filling, which is a plus for dieters since they won’t be hungry again soon after eating.

  • 1 pound lean ground beef or chuck
  • 1 large eggplant
  • 1 jar spaghetti sauce (1 lb. 10 ounces or 26 ounces)
  • 1 package (8 ounces) shredded fiesta-blend cheese

  1. Preheat oven to 350 degrees.
  2. Slice eggplant in 1/2 inch thick pieces.
  3. Brown beef in skillet over medium heat.
  4. Drain on paper towels.
  5. Lightly grease casserole dish.
  6. Layer eggplant, beef, spaghetti sauce, and 3/4 package of cheese in casserole dish.
  7. Bake covered for approximately 35 minutes, or until eggplant is thoroughly cooked but not overcooked.
  8. Remove from oven and sprinkle with remaining 1/4 package of cheese.
  9. Serve hot.
Servings: 5
Calories: 425

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