A while ago, I gave a friend a beautiful handmade casserole dish for her wedding. The new bride asked me what to cook in it. When I said casseroles, her blank face told me she had never made one. I couldn’t believe it!
Casseroles are easy meals for busy folks, perfect for making ahead of time or eating as leftovers. The problem is that lots of recipes call for high-salt canned soups to use as a thickener. High sodium (salt) in your diet can raise your blood pressure and put a lot of strain on your kidneys and many other organs.
Do yourself a favor and cut the salt. Use fresh ingredients or low-sodium canned ingredients in your casseroles. Give these low-salt recipes a try. All are fast, easy and comforting, especially on a cold winter night.
Easy Baked Cheese Soufflé
You can make this ahead of time and bake just before serving. It’s a great way to use up dry bread and cheese.
12 slices bread (try sour dough or whole grain)
2 tablespoons butter or margarine
½ pound grated cheese (any combination of cheese works: cheddar, Gouda, mozzarella)
6 eggs
3 cups nonfat milk
¼ teaspoon cayenne pepper
6-8 tomato slices
Heat oven to 325 degrees. Grease casserole. Spread butter on bread. Line bottom of casserole with bread. Top with layer of cheese. Repeat, 2-3 times, ending with cheese. Beat eggs then add milk and cayenne. Pour over bread, being sure to moisten all. Refrigerate 1-2 hours or overnight. Bake 30 minutes, top with tomato slices and bake 10-15 minutes more. Makes 6-8 servings.
Nutrition information (per serving): calories: 280, carbohydrates: 27 g, protein: 24 g, sodium: 550 mg
Broccoli Chicken Casserole
2-3 cups cooked broccoli (frozen or fresh)
1 onion, chopped
2-3 chicken breasts, diced
2 tablespoons butter or margarine
2 eggs, beaten
2 cups milk
2 cups cooked rice, barley or noodles (use leftovers)
2 cups grated cheddar, Gouda or Monterey Jack cheese
Fresh Parmesan cheese, grated
Steam broccoli in microwave. Meanwhile, brown onion and chicken in butter in frying pan. Mix all ingredients and put in greased casserole. Sprinkle Parmesan on cheese on top. Bake at 325 degrees about 1 hour and 15 minutes, until set and a knife inserted comes out clean. Makes 6-8 servings.
Nutrition information (per serving): calories: 493, carbohydrates: 27 g, protein: 34 g, sodium: 211 mg
Scalloped Potatoes
5-6 potatoes with peels
2-3 onions
½ cup flour
2 tablespoons fresh thyme or tarragon, or 2 teaspoons dried
1/8 teaspoon flour
¼ cup butter or margarine
3 cups nonfat milk
½ cup fresh grated Parmesan cheese
Slice onions and potatoes very thin. Grease casserole or deep baking dish. Alternate layers of potatoes, then onions. Sprinkle each layer with flour and thyme, then dot with butter. Continue layering. Pour milk over to cover. Be sure you have at least ¾ inch to top of casserole, or milk will boil over. Cover and bake at 325 degrees for 1 hour. Remove lid, add grated Parmesan and bake until lightly browned, about 10 more minutes. Makes 6-8 servings.
Nutrition information (per serving): calories: 330, carbohydrates: 49 g, protein: 12 g, sodium: 252 mg
Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington.
