Healthy Casserole Makeovers

Traditional versions of casseroles are loaded with calories, fat, and sodium. We've given these casseroles a nutritional makeover so you can enjoy the ultimate comfort foods on your diabetes meal plan.

Chicken Taco Casserole

This zesty hot dish has fewer than 200 calories per serving, but you'd never guess it. Chicken, sweet peppers, and spinach are seasoned, baked, and topped with reduced-fat cheese.

Before: 638 cal., 29 g fat, 1,570 mg sodium
After: 196 cal., 6 g fat, 544 mg sodium

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Mexican Beef Bake with Cilantro-Lime Cream

This hot dish is hands-down heavenly. Lean ground beef mixes with black beans and spices for Mexican flavor. Multigrain pasta ups the nutrition, and no-salt-added tomatoes keep down the sodium.

Before: 371 cal., 20 g fat, 790 mg sodium
After: 283 cal., 10 g fat, 520 mg sodium

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Popover Pizza Casserole

Forgo crust for our popover topping, and say hello to the wonderful flavors of pizza without all the calories, sodium, and fat.

Before: 379 cal., 18 g fat, 818 mg sodium
After: 327 cal., 7 g fat, 611 mg sodium

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Smoked Chicken Strata

This healthy version of traditional strata has less sodium and fewer calories but is just as tasty. Chicken, veggies, and Swiss cheese blend beautifully for a dish that's sure to attract attention at the table.

Before: 349 cal., 16 g fat, 1,224 mg sodium
After: 243 cal., 8 g fat, 777 mg sodium

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Baked Stuffed Shells

Using tofu in place of ricotta cheese in these scrumptious Italian favorites drastically cuts the fat and calories. Try this dish tonight and see if anybody can taste the difference.

Before: 395 cal., 21 g fat, 1,366 mg sodium
After: 234 cal., 5 g fat, 357 mg sodium

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Sweet Potato Casserole

Complement a savory dish with this sweet side. Sweet potatoes are seasoned perfectly with cinnamon, nutmeg, and a hint of brown sugar.

Before: 290 cal., 14 g fat, 190 mg sodium
After: 229 cal., 13 g fat, 58 mg sodium

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Lentil and Veggie Shepherd's Pie

Fresh vegetables and lentils combine with spices to make this meatless version of an all-time-favorite dish a home run. Top it all with cheesy garlic mashed potatoes.

Before: 575 cal., 27 g fat, 836 mg sodium
After: 234 cal., 3 g fat, 386 mg sodium

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Cincinnati-Style Chili Casserole

This slow-cooker chili is flavored with traditional spices as well as some unexpected ones -- like cinnamon and semisweet chocolate. Mix in ziti to create a healthier twin to traditional Cincinnati chili.

Before: 852 cal., 24 g fat, 1,366 mg sodium
After: 344 cal., 9 g fat, 281 mg sodium

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Hot Chicken Salad

Reduced-fat cream of chicken soup and plain yogurt replace mayonnaise in this traditionally fat-laden dish. Top it off with a crunchy cornflake-almond topper.

Before: 398 cal., 25 g fat, 437 mg sodium
After: 251 cal., 9 g fat, 415 mg sodium

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Lasagna

Shredded carrot adds nutrients to this dish without subtracting flavor. Reduced-fat and low-sodium ingredients also help keep this favorite at only 227 calories per serving.

Before: 441 cal., 22 g fat, 658 mg sodium
After: 227 cal., 6 g fat, 258 mg sodium

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Chicken Enchilada Casserole

Enchiladas taste oh, so good yet can be oh, so bad for you. Not this recipe! By replacing the fat-filled culprits with more health-conscious ingredients, this dish provides just 219 calories per serving.

Before: 538 cal., 30 g fat, 635 mg sodium
After: 219 cal., 6 g fat, 420 mg sodium

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Tuna Noodle Casserole

Just like mom used to make -- minus all the fat and calories. Our revamped tuna casserole cleverly omits the mayonnaise by using a mixture of cream of mushroom soup and milk. Full of vegetables and tuna, this dish is sure to please.

Before: 615 cal., 34 g fat, 1,002 mg sodium
After: 222 cal., 4 g fat, 685 mg sodium

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Tamale Pie

Rich tamale taste without all the fuss! This dish is loaded with flavor-packed, low-calorie ingredients and has only 182 calories per serving.

Before: 387 cal., 13 g fat, 858 mg sodium
After: 182 cal., 3 g fat, 546 mg sodium

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Chicken and Wild Rice Casserole

Hot from the oven, this dish has the allure of its calorie-packed counterpart with less of the baggage. This creamy casserole is made with heaps of veggies and held together with a light soup and cheese sauce.

Before: 292 cal., 11 g fat, 1,173 mg sodium
After: 258 cal., 8 g fat, 576 mg sodium

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Shepherd's Pie

These individual pies are savory and satisfying. To cut calories, we replaced high-fat meat and sour cream with healthier ingredients, such as ground turkey breast and no-salt-added stewed tomatoes.

Before: 458 cal., 17 g fat, 500 mg sodium
After: 279 cal., 2 g fat, 287 mg sodium

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Turkey Tetrazzini

Tantalize your taste buds with our turkey tetrazzini. Packed with fresh veggies, lean meat, and a light cream sauce, this hot dish is as delicious as it is nutritious.

Before: 404 cal., 18 g fat, 342 mg sodium
After: 202 cal., 2 g fat, 253 mg sodium

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Hearty Chicken and Bean Casserole

Chicken and fresh veggies bake together to create a scrumptious medley of flavors. It's lower in fat thanks to beans, light sausage, and skinless chicken.

Before: 437 cal., 16 g fat, 634 mg sodium
After: 347 cal., 10 g fat, 481 mg sodium

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Spaghetti Pie

With a spaghetti crust, cheesy layer, and meat sauce topping, this pie redefines spaghetti. Enjoy this creation for fewer than 300 calories per serving and a filling 26 grams of protein.

Before: 270 cal., 11 g fat, 500 mg sodium
After: 256 cal., 7 g fat, 479 mg sodium

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Cheesy Squash Bake

This is a dish for cheese lovers. Squash coated in a light cheese sauce is a must-have healthy side dish with just 72 calories per serving.

Before: 234 cal., 17 g fat, 277 mg sodium
After: 72 cal., 3 g fat, 169 mg sodium

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Scalloped Potatoes and Ham

This casserole is hearty and delectable. Layers of potato and ham with a light, creamy sauce come together flawlessly. With only 120 calories per serving, this dish is an easy choice.

Before: 247 cal., 12 g fat, 289 mg sodium
After: 120 cal., 2 g fat, 466 mg sodium

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Spicy Shrimp Casserole

Shrimp sizzles in this south-of-the-border casserole that's tamed with light sour cream and reduced-fat cheese. Crispy baked tortillas provide an irresistible crunch, and cilantro adds an unmistakable kick.

Before: 419 cal., 30 g fat, 618 mg sodium
After: 242 cal., 8 g fat, 564 mg sodium

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Italian Shepherds Pie

In the mood for something new? Try this divine spin on traditional shepherd's pie. Mix two types of meat with veggies, then top with mashed potatoes.

Before: 842 cal., 35 g fat, 594 mg sodium
After: 246 cal., 11 g fat, 338 mg sodium

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Baked Brie Strata

This strata is fit for a king. Brie, sourdough bread, zucchini, and cherry tomatoes create a delectable flavor combination.

Before: 340 cal., 19 g fat, 497 mg sodium
After: 206 cal., 6 g fat, 596 mg sodium

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Creamy Turkey and Spinach Pie

Turkey and spinach combine in a creamy sauce that's truly irresistible. This subtly cheesy dish cuts calories by using an array of healthy veggies for flavor.

Before: 520 cal., 37 g fat, 481 mg sodium
After: 249 cal., 11 g fat, 340 mg sodium

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