You want your loved one to eat, and ideally, you want them to eat well. Many casserole recipes are excellent for your situation: they can be adjusted for fat and sodium content, the flavor can be ramped up, and they can be divided into single-serve portions. Today, we’ll show you how to do just that.
Let’s take just one recipe and dissect it. It’s a delicious.
Listed below are the ingredients and how they can be modified for fat, salt and flavor. This is by nature an easy-to-chew meal, so we won’t have to do any adjustments there.
- 3/4 pound ground pork sausage: Look for low fat sausage, but keep in mind the sodium content is also very important. Listed below are the sodium content values from popular makers of breakfast sausage.* The amount of sodium varies wildly, so it pays to be label-conscious when you choose.
- 1 tablespoon butter: Since this is used simply to sautee the vegetables, canola oil would work just as well and reduce the saturated fat content in the recipe.
- 4 green onions, chopped
- 1/2 pound fresh mushrooms, sliced: You can’t go wrong with fresh vegetables!
- 10 eggs, beaten: You can adjust the recipe by using more egg whites and less yolks, or you can use a reduced fat egg substitute.
- 1 (16 ounce) container low-fat cottage cheese: or try non-fat.
- 1 pound Monterey Jack cheese, shredded: There are reduced fat versions of this cheese in block form. Look for them in the dairy case.
- 2 (4 ounce) cans diced green chile peppers, drained: optional, but again, the chilies will add a wonderful jolt of flavor. Puree them if you want to sneak them in.
- 1 cup all-purpose flour: Substitute 1/4 to 1/2 cup of the plain flour for whole wheat flour for added protein and fiber.
- 1 teaspoon baking powder
- 1/2 teaspoon salt: try subsituting garlic powder or dill weed for the salt.
- 1/3 cup butter, melted: Again, use canola oil instead of butter.
- Place sausage in a large, deep skillet. Cook over medium-high heat until evenly brown. Drain, and set aside. Melt butter in skillet, and cook and stir the green onions and mushrooms until tender.
- In a large bowl, mix the eggs, cottage cheese, Monterey Jack cheese, and chiles. Stir in the sausage, green onions, and mushrooms. Cover, and refrigerate overnight.
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
- In a bowl, sift together the flour, baking powder, and salt. Blend in the melted butter. Stir the flour mixture into the egg mixture. Pour into the prepared baking dish.
- Bake 40 to 50 minutes in the preheated oven, or until lightly brown. Let stand 10 minutes before serving.
A great tip from Money Saving Mom for preparing casseroles ahead of time is this:
Instead of baking in a 9×13 pan, prepare the casserole in a jumbo muffin tin. Depending on the casserole, you may need to freeze it before you remove it from the pan. The casserole then will pop out in single serving sizes, which you can then freeze in sandwich bags. If you like the freezer a little more organized, try storing them in washed cottage cheese or sour cream containers. It’s a thrifty and earth friendly way to compartmentalize.
We hope this was helpful. If you have any questions or if you know of a senior that could benefit from our vast array of home care services in Baton Rouge, please call us at 225.819.8338 or email us. Most long-term care insurance policies will reimburse us for our services and we have a team of over 200 bonded and insured CAREGivers covering the Baton Rouge, Louisiana area.
*Sodium content per serving in national brand breakfast sausage
Purnell: 300 mg
Jimmy Dean Mild: 380 mg
Ten. Pride Extra Mild: 440 mg
Bob Evans regular: 460 mg
Jimmy Dean All Natural: 520 mg
Johnsonville Links: 610mg