Tag Archives: low calorie casserole

Beef Stew Shepherds Pie

25 Sep

This is not a pretty dish, but it tastes SO good! I’ve always been intrigued and a bit weirded out by the concept of shepherds pie. I mean, why would you mix all those foods together when you could eat them nice and separately, in their own little OCD compartments??? It just seems so strange to mush everything together like that!! So, i thought to myself “self. i don’t think you’ll ever be a true shepherds pie kind of girl..but you know what’s delicious together? beef stew and mashed potatoes!” and so beef stew shepherds pie was born! It’s so rich, and flavorful, and hearty. This will really be great this fall and winter, and I’m so glad I made it. I hope you enjoy! PS you could make your own mashed potatoes and probably lower the calories further, but since i found these little gems, potato mashing has become a time consuming effort reserved only for Christmas, and days off. We do what we do to get the kids fed, homework done, piano, softball, girl scouts meetings, and school plays in, right? right.



  • 1 lb of stew meat
  • 1 onion, quartered, then cut in half (so, eighthed, that’s a word right?)
  • 15 baby carrots
  • 2 Cups hot water
  • 1 packet mcCormick beef stew seasoning mix
  • 1 cup mushrooms, sliced
  • 2/3 cup frozen peas
  • 2 TBSP cornstarch
  • 1 container of prepared bob evans original mashed potatoes



1. place beef, onions, and carrots in a medium crockpot.

2. Mix 1 1/2 cups of water with beef stew seasoning mix, and pour over top of beef mixture.

3. cook on low for 5-7 hours, stirring occassionaly if you’re available to do so.

4. Once 5-7 hour time is up, transfer mixture to a large oven safe skillet (cast iron if you have one). Add frozen peas and mushrooms to mixture.

5. Remove about 1/4 cup of liquid from stew mix, and mix with corn starch in a separate container, until mixture creates a smooth slurry.

6. Add the corn starch slurry into the stew and stir well with mixture. Continue to cook on low for about 10 min, or until mixture begins to thicken.

7. Microwave the bob evans mashed potates according to package directions. Spoon carefully and evenly over top of stew inside the skillet.

10. Place the oven-safe skillet into the Oven, and Bake at 350 for about 20 minutes.


Makes 4 servings= 530 Calories per serving

Approximately 14 weight watchers points plus




Chicken and Broccoli Mac and Cheese

6 Dec

I found a different variation of this on http://www.skinnytaste.com, however I made a few adjustments, and this was REALLY good. I’m not usually a big “casserole” fan, but I will definitely be making this again- often. My kids LOVED it. I’m thinking about trying it with a couple cans of Tuna next time for a tuna casserole.

– 3/4 lb of boneless chicken breasts
– 12 oz pasta (elbow macaroni, shells or rotini)
– 1/2 an onion, chopped
– 1 tablespoon butter
– 1/4 cup flour (see my note below)
– 1 cup 1% milk
– 1 Can chicken broth
– 2 heads worth or 1 bag of fresh broccoli florets
– 2 tbsp. shredded parmesan cheese
– 2 cups cheddar cheese, shredded
– 1/4 cup Italian seasoned breadcrumbs


1. Dice Chicken, and sauté in a skillet, or boil it, or bake it… just make sure it’s seasoned with salt and pepper, however you choose to cook it.

2. Meanwhile, start boiling the water for your noodles and broccoli. Be sure to add salt to the water for flavor. Cook the noodles and broccoli together In the pot until noodles are al dente and then drain them well.

3. Melt Butter in a heavy skillet. Cook onions in butter for 2-3 minutes, until translucent. Add flour, and mix well. This won’t be enough fat to create a true “roux” so once you get the flour mixed in well, you’ll need to be ready to add the chicken broth pretty soon.

4. When flour is all mixed in, begin slowly adding chicken broth, stirring until smooth along the way. I added in about 1/2 cup increments (about 4 equal portions, stirring until smooth in between each one).

5. Once Chicken broth is all incorporated, it should begin to thicken. Once all lumps are gone, add milk and continue to stir. Once the sauce has thickened, stir in parmesan cheese, then cheddar. Stir until smooth.

6. Mix Chicken, pasta and broccoli, and sauce all together. Once blended, pour into a greased 9×13 pan. Sprinkle bread crumbs evenly across top and cover with foil. Bake 20 min at 375.

7. Remove foil, and continue cooking 10 min. If crumbs do not brown, feel free to broil for a couple of minutes, until golden brown.

6 Servings= 330 Calories per serving

Note: On the flour, I used a seasoned flour rom the old mill in Gatlinburg. It has some unnamed spices in it to add flavor, and I think this really makes a difference. If I used plain flour, i’d probably add salt, pepper, and a little garlic powder.


Crockpot Chicken and Stuffing

10 Jul


-1 1/4 lbs of chicken breasts (boneless)
-1 box of stovetop stuffing, any flavor
-1/3 cup skim milk
-2/3 cups water
-1 can of 98% fat free cream of mushroom Soup

1. place chicken breasts in crockpot.
2. Mix milk and Soup together and pour over soup.
3. Mix stuffing mix and water together in a separate bowl.
4. Spread wet stuffing mixture over top of chicken and soup.
5. Cook on low 6-7 hours.

Note: THIS LOOKS TERRIBLE… it’s not at all pretty to look at. So, consider yourself warned (lol) BUT it tastes great. Just scoop it all out and eat it together with a veggie on the side.

4 Servings= 475 Calories per serving