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| Goulash Casserole |
First off, this is NOT a Hungarian stew. This is a Southern Goulash (no....it won't linger in your arteries) and is meant as "a meal with multiple ingredients unceremoniously thrown together in a casserole dish".
My children are hard to win over when it comes to eating dinner. If it doesn't have sugar, processed foods, or heart attack inducing ingredients then they don't want it. I live a constant battle of disguising veggies as a tasty treat.
I've come up with a clever idea of concealing at least three healthy food items in a cheesy casserole. My kids didn't complain......too much.
Enjoy!
Goulash Casserole
2 C. cooked chicken breast
2.5 C. fat free shredded cheddar cheese (divided)
1 medium sized head of cauliflower (washed and trimmed)
1 large zucchini, shredded
1 box of whole grain pasta*
1/2 package of frozen spinach (thawed)
1/2 C. almond milk**
1/2 C. fat free half and half
2 tsp. paprika
1 tsp. chili powder
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. salt
pepper to taste
--preheat oven to 350°F
--cook pasta according to directions on package; drain and set aside
--cut up cauliflower and then steam until soft. Once fully cooked, puree ´ cauliflower in processor or mash with a potato masher. Add salt and pepper to taste if desired.
--in a small saucepan over med-low heat, melt 1.5 C. of the shredded cheese with the milk and half & half; once melted remove from heat
--combine all of ingredients (except for the 1 C. of remaining cheese) in a large bowl with the cheese sauce and stir until mixture is completely coated and spices are evenly distributed.
--spread mixture in a 9x13 baking dish and top with remaining shredded cheese
--bake for about 20 minutes or until cheese is melted
*I used Barilla Whole Grain Medium Shells pasta
**I used almond, but you can use skim!
I've come up with a clever idea of concealing at least three healthy food items in a cheesy casserole. My kids didn't complain......too much.
Enjoy!
Goulash Casserole
2 C. cooked chicken breast
2.5 C. fat free shredded cheddar cheese (divided)
1 medium sized head of cauliflower (washed and trimmed)
1 large zucchini, shredded
1 box of whole grain pasta*
1/2 package of frozen spinach (thawed)
1/2 C. almond milk**
1/2 C. fat free half and half
2 tsp. paprika
1 tsp. chili powder
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. salt
pepper to taste
--preheat oven to 350°F
--cook pasta according to directions on package; drain and set aside
--cut up cauliflower and then steam until soft. Once fully cooked, puree ´ cauliflower in processor or mash with a potato masher. Add salt and pepper to taste if desired.
--in a small saucepan over med-low heat, melt 1.5 C. of the shredded cheese with the milk and half & half; once melted remove from heat
--combine all of ingredients (except for the 1 C. of remaining cheese) in a large bowl with the cheese sauce and stir until mixture is completely coated and spices are evenly distributed.
--spread mixture in a 9x13 baking dish and top with remaining shredded cheese
--bake for about 20 minutes or until cheese is melted
*I used Barilla Whole Grain Medium Shells pasta
**I used almond, but you can use skim!
Nutrition Facts
Servings: 12
Amount per Serving--Calories 231--Calories from Fat 18.1--
Weight Watchers Points Plus--6
% Daily Value *
Total Fat 2.01g
3%
Saturated Fat 0.18g
0%
Cholesterol 25.83mg
8%
Sodium 437.17mg
18%
Total Carbohydrate 33.33g
11%
Dietary Fiber 5.2g
20%
Sugars 3.07g
Protein 21.58g 43%
Est. Percent of Calories from:
Fat
8%
Carbs
57%
Protein
37%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs.
