by Judee Shipman



Scroll down for Casserole Recipes and other satisfying, low calorie meals.  

A casserole is basically any recipe prepared in a casserole dish, and the prep usually involves a layering of ingredients. 

All of the recipes shown here are low in sugar, low in fat, easily prepared, and wonderfully delicious. 

Each carefully measured portion contains very near 350 calories, but is still a workable hunger solution that can last up to three hours, especially if you are a woman. 

If you want to be creative, you can alter any of these Quiche or Casserole Recipes by adding whichever kinds of vegetables you like, to go with whichever is your favorite kind of cheese. 

Despite that this section pertains to evening meals, there is no reason why you can’t enjoy Casserole Recipes any time of the day or night. 

In fact, Dessert Casserole Recipes are covered in the next chapter. 

For many more recipes, visit the links below, or just make up your own Casserole Recipes. Why not? 


Skillet Veggie Lasagna Casserole


  • 2 Tbsp olive oil, divided
  • 12 oz zucchini, cut lengthwise into 1/4” thick slices, divided
  • 1 1/2 cups thinly sliced onion
  • 8 oz sliced mushrooms 
  • 4 cups baby spinach
  • 3 cloves garlic, sliced thin
  • 1 can (28 oz) crushed tomatoes, divided 
  • 1/2 tsp kosher salt
  • 4 1/2 “no-boil” lasagna noodles
  • 1 cup part skim ricotta cheese 

Total Calories                 384 per serving


  1. Preheat broiler.
  2. Heat 1 1/2 teaspoons of the oil in a large skillet over a medium high heat. 
  3. Add half the zucchini and cook about 3 minutes on each side until browned.
  4. Remove from pan and repeat above steps with another 1 1/2 teaspoons of oil and remaining zucchini slices. 
  5. Add remaining oil to pan and sauté onions and mushrooms for about 6 minutes. 
  6. Stir in spinach and garlic, then cook for 1 more minute and remove pan from heat. 
  7. Spread mushroom mixture evenly across the bottom of the pan, and top with zucchini.
  8. Pour 2 cups canned tomatoes over zucchini and sprinkle with salt.
  9. Arrange lasagna noodles over the top of the tomatoes. 
  10. Spread remaining tomatoes and top with the ricotta cheese. 
  11. Cover pan, reduce heat to simmer, and wait about 20 minutes until noodles are done.  
  12. Remove pan from heat and sprinkle mozzarella cheese on top.
  13. Place pan in broiler for about 3 minutes, until the cheese melts and the top is browned. 

Veal Scallopini 

Ingredients                            Calories

  • 3 oz veal                        148
  • 5 oz white wine               120  
  • 1 Tbsp lite margarine         26
  • 1 cup asparagus                27
  • 1 flat Tbsp parmesan         21
  • 1 Tbsp capers                     1
  • Salt, pepper, spices             0

Total Calories                           343


  1. Slice veal and asparagus into bite sized pieces.
  2. Melt margarine in a skillet over a medium heat.
  3. Cook veal and asparagus in the skillet until the meat is browned and the asparagus is tender. 
  4. Add wine and capers, then lower the heat and continue cooking until fully heated. 
  5. Transfer mixture to a plate and sprinkle with parmesan cheese. 
  6. Season as desired. 

Venison Stew 

Ingredients                            Calories

  • 3 oz venison                   111
  • 1/2 white potato             130  
  • 2/3 cup carrots                 38
  • 1 small onion                    28
  • 1/2 cup broccoli                15        
  • 1 Tbsp lite margarine         26
  • Salt, pepper, spices              0

Total Calories                          348


  1. Chop meat, potato, carrots, onion, and broccoli into bite sized pieces.
  2. Melt margarine in a skillet over a low medium heat.
  3. Cook the pieces until tender. 
  4. Add 1/2 cup of water and cook until heated through, stirring occasionally. 
  5. Season as needed and serve. 

Veggie Burrito 

Ingredients                            Calories

  • 1 (6") flour tortilla              93
  • 1/2 small avocado            112  
  • 1 medium tomato              27
  • 1/2 cup sweet corn            66
  • 1/4 cup tofu (bean curd)    45
  • 2 slices onion, chopped        5
  • Salt, pepper, cilantro           0
  • Hot sauce                           0

Total Calories                          348


  1. Boil corn and tofu in salted water for 2-3 minutes, then drain.
  2. Chop finely the avocado, tomato, onion, and cilantro. 
  3. Place the flour tortilla on a large plate.
  4. Put all the vegetables on the tortilla. 
  5. Season as desired, then fold the tortilla over the ingredients to wrap them. 



CHAPTER 1   (Wealth Through Exercise) 

CHAPTER 2   (Fitness the Old Fashioned Way)

CHAPTER 3   (11 Common Exercise Myths)

CHAPTER 4   (Food List and Nutrition)

CHAPTER 5   (Health Tips And More)

CHAPTER 6   (Alternative Health And Exercise)

CHAPTER 7   (How To Eat Whatever You Want)

CHAPTER 8   (10 Common Nutrition Myths)

CHAPTER 9   (How To Start Saving Money)

CHAPTER 10  (Free Work From Home Money)

CHAPTER 11  (Well Paid Jobs)

CHAPTER 12  (Start A Business: Real Estate) 

CHAPTER 13  (Best Market Stock Investments)

CHAPTER 14  (Start a Business)

CHAPTER 15  (Quotes About Happiness)

CHAPTER 16  (Spiritual Wealth and a Bible Story)

CHAPTER 17  (Delicious Quick Recipes)

CHAPTER 18  (More Quick Recipes)

CHAPTER 19  (More Quick Recipes)

CHAPTER 20  (More Quick Recipes)

CHAPTER 21  (Sweet Treats YOU Deserve) 



Health Tips and Food List

Weight Watchers Point List And McDonalds Menu

Low Carb Foods 

Sugar Content And Blood Sugar Chart 

Citrus Fruits 


Get Rich Quicker

Make Google Money 

Learn SEO Technique to Start a Business

Popular Jobs by State

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