Stuffed Pepper Casserole

Prep time: 10 minutes
Cook time: 30 minutes
Yield: 6 servings
Serving size: 1⅓ cups

Ingredients

1 pound lean ground beef
2 green bell peppers, diced
2 red bell pepper, diced
1 small onion, diced
1 tablespoon minced garlic
2 (8.8-ounce) pouches Uncle Ben’s Ready Rice brown rice
1 (23.25-ounce) jar Prego Light Smart Traditional pasta sauce
½ tablespoon dried oregano
½ tablespoon dried basil
1 teaspoon salt
1 teaspoon black pepper
1 cup shredded reduced-fat four cheese Italian blend (I like Sargento®)

Instructions

Preheat oven to 350 degrees. Spray a 13×9-inch casserole dish with nonstick cooking spray and set aside.
In a large skillet over medium-high heat, cook the ground beef, bell peppers, onion, and garlic until the vegetables soften and the beef is no longer pink, 10 to 12 minutes. Use a wooden spoon to break up the beef as it cooks. Drain any excess fat and return the skillet to the stovetop, turning the heat down to low.
Microwave the rice according to package directions.
Add the cooked rice, pasta sauce, basil, oregano, salt and pepper to the beef in the skillet and mix well. Transfer the skillet ingredients to the prepared baking dish.
Sprinkle the Italian cheese on top of the casserole.
Bake uncovered until the cheese is melted, 18-20 minutes.

Nutrition Information :

Per Serving (1⅓ cups):

Calories: 359
Fat: 11g
sat Fat: 2g
Carbohydrates: 43g
Fiber: 7g
Sugar: 10g
Protein: 25g

10 Smartpoints

Chicken and Broccoli Casserole

Minutes to Prepare: 15
Minutes to Cook: 20
Number of Servings: 4

Ingredients

1 pound boneless, skinless chicken breasts
1 (10-ounce) package frozen broccoli spears
1 can lower-sodium cream of mushroom soup
3 tablespoons fat-free mayo
1 cup reduced-fat shredded cheddar cheese

Directions

Boil the chicken breast until done and drain. When cool enough to handle, cut into 1-inch pieces. In a square or round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese. Bake at 350 for 20 minutes or until cheese is melted. Serves 4.

Nutrition Facts

Servings Per Recipe: 4
6 Smartpoints
Serving Size: 1 serving
Amount Per Serving
Calories 284.2
Total Fat 7.3 g
Saturated Fat 2.6 g
Total Carbohydrate15.8 g
Dietary Fiber 3.1 g
Sugars 3.8 g
Protein 36.8 g

Ground Beef and Potato Casserole

Minutes to Prepare: 15
Minutes to Cook: 60
Number of Servings: 8

Ingredients

1 lb 93% lean ground beef
1 cup chopped onions
1 10.75 oz can Campbell's Healthy Request Cream of Mushroom Soup
1/4 cup water mixed with soup
1/4 tsp salt(optional)
1/4 tsp black pepper
3-4 medium potatoes, thinly sliced with skin on

Directions

Brown ground beef and onions, drain.
Spray the bottom of a 2 qt glass baking dish(11x9 inch). Cover the bottom of the dish with a layer of potatoes and a layer of ground beef. Pour half of soup mixture over this. Add another layer of potatoes and ground beef, pour remaining soup mixture over this also. Bake covered for 1 hour at 350 F

Nutrition Facts

4 Smartpoints
Servings Per Recipe: 8
Calories 166
Fat 4.1 g
Saturated Fat 1.6 g
Carbohydrate 18.5 g
Fiber 2.9 g
Sugars 1.2 g
Protein 14 g

Chicken Taco Casserole

Ingredients :

2 whole wheat tortilla
1 lb ground chicken, or ground turkey
1 can (14 oz) tomato sauce
2 tsp tabasco sauce
1 cup low-fat cheddar cheese, or Mexican blend cheese
1 can (16 oz) fat-free refried beans
1 canola oil cooking spray, 3 sprays
1 baked corn tortilla chips, crushed
1 reduced-fat sour cream, optional topping
1 salsa, optional topping
1 lettuce, optional topping
1 onion, diced, optional topping
1 green pepper, diced, optional topping

Directions :

Lightly spray a pan with cooking spray and brown ground chicken. Mix tabasco with tomato sauce and pour over the browned chicken. Simmer until slightly thickened.
Spray a 9 x 9 casserole (with a lid) with cooking spray. Tear up whole wheat tortillas and place them so they cover the entire bottom of the dish.
Sprinkle 1/2 the cheese on the tortillas, spread refried beans over the cheese and then top the beans with chicken and tomato mixture.
Sprinkle the top of the casserole with crushed chips and remaining cheese.
Cover and bake until the cheese is bubbly. Remove the lid and let the cheese brown slightly.
Remove from the oven and allow to cool for 5 minutes.
Service with toppings of your choice: sour cream, salsa, lettuce, diced onions or peppers.

Nutrition Info:

serving: 6

7 Smartpoints

Calories 269.1

Fat 8.6g

Saturated Fat 2.5g

Carbohydrate 22.6g

Fiber 4.5g 

Sugars 3.3 g

Protein 25.8g