The one-dish beefy rice casserole recipe from the American Heart Association includes cabbage and black-eyed peas to yield a wholesome dish. The American Heart Association also offers a low-fat, high-fiber recipe for creamy chicken casserole.
To make the beefy rice casserole, distribute 6 cups of shredded cabbage, 1 cup of uncooked brown rice, 1 pound of extra-lean ground sirloin and 10 ounces of canned tomatoes with green chilies inside an ovenproof pot. Pour 14 ounces of low-sodium beef broth over the mixture, and cover the pot. Place it in an oven preheated to 350 degrees Fahrenheit, and cook the mixture for approximately 100 minutes, stirring it once at the 40-minute mark. When the rice is well-cooked, incorporate the rinsed and drained black-eyed peas from a 15-ounce can. Add salt and pepper to taste.
To make the creamy chicken casserole, prepare 13.25 ounces of whole-wheat spiral-shaped pasta according to the packet instructions without using any salt or oil. Fry 1 1/2 pounds of diced skinless chicken fillets over high heat until the meat is cooked through. Reduce the heat to the low setting, and stir in 3/4 teaspoon of salt-free Italian spice blend, 1 cup of fat-free plain yogurt, 8 ounces of fat-free cream cheese, 16 ounces of thawed frozen broccoli and 16 ounces of thawed frozen corn. Add the cooked pasta, and pour the mixture into a 9-by-13-inch baking dish. Cover the dish, and bake it at 350 F for 15 minutes or until the contents are hot and bubbly.