How to cook up a healthy casserole

Golden brown and crusty on the outside, warm and cheesy on the inside, this macaroni and cheese bake is absolute perfection. Reduced-fat cheese keeps each serving less than 300 calories, but you'll never tell from the rich taste.

Best part? It's freezer-friendly! Pop the entire casserole or leftovers in the freezer and thaw when you're ready to eat.

Preheat the oven to 375° F. Coat a 13" x 9" freezer-proof baking dish with no-stick spray.

Cook the macaroni in a large pot of boiling water according to the package directions. Drain well. Place in a large bowl.

Coat a large saucepan with no-stick spray and place over medium-high heat until hot. Add the onions, garlic, and oil. Cook, stirring, for 5 minutes, or until the onions are golden brown. Add the flour. Cook, stirring, for 2 minutes (the mixture will be dry).

In a blender or food processor, combine the milk and cottage cheese. Process until smooth. Add to the skillet. Cook, stirring constantly, for 5 to 7 minutes, or until the sauce thickens. Add the Cheddar, mozzarella, and 1/4 cup of the Parmesan. Cook for 2 minutes, or until the cheeses melt.

Stir in the macaroni, salt, and pepper. Spoon into the prepared baking dish.

In a small bowl, combine the bread crumbs and the remaining 1/4 cup Parmesan. Sprinkle over the macaroni. Bake for 30 minutes, or until the topping is golden brown.

Recipe notes:

To freeze, cool the cooked casserole. Wrap the baking dish in freezer-quality plastic wrap, then in freezer-quality foil. To use, thaw overnight in the refrigerator. Remove the foil and plastic wrap; discard the plastic wrap. Cover with the foil and bake at 350° F for 15 to 20 minutes, or until hot.

Nutritional facts per serving:

Calories: 298.4 cal

Fat: 3.6 g

Saturated fat: 1.5 g

Sodium: 420.6 mg

Carbohydrates: 47 g

Total sugars: 8.2 g

Dietary fiber: 2.2 g

Protein: 18.1 g

With only four ingredients, this delicious side dish couldn't be easier to throw together. Perfect alongside poultry, this recipe doctors up frozen spinach with creamy ricotta and crumbled feta cheese. It's so sinful tasting, you'll forget you're even eating a vegetable!

Note: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

Preheat the oven to 350° F. Spread the artichoke hearts on the bottom of a 9 x 9-inch baking dish.

Cook the spinach according to the package directions, drain well, and place in the bowl of an electric mixer. While the spinach is still hot, add the water chestnuts, cream cheese, and half-and-half and beat on low speed. Pour the mixture over the artichoke hearts.

Blend the croutons and bacon bits (if desired) and sprinkle them over the top of the casserole. Bake for about 30 minutes. Serve hot.

Nutritional facts per serving:

Calories: 127.1 cal

Fat: 5.8 g

Saturated fat: 2.5 g

Sodium: 337.4 mg

Carbohydrates: 13.2 g

Total sugars: 3 g

Dietary fiber: 5.5 g

Protein: 7.5 g

Simplicity is key in this light and lovely chicken and broccoli dish. Covered in a rich, cream-based sauce and topped with melted cheese, the dish comes out golden and bubbling with just a hint of curry to tingle your taste buds.

Preheat the oven to 350° F. Coat a 13" x 9" baking dish with cooking spray.

Place the broccoli and water in a large resealable plastic storage bag. Microwave on high power, rotating occasionally, for 3 to 5 minutes, or until bright green. Drain and set aside.

In a small bowl, mix the soup, mayonnaise, lemon juice, curry powder, salt, and pepper. Stir to mix. Line the prepared baking dish with the reserved broccoli. Top with the chicken. Cover evenly with the soup mixture. Sprinkle with the cheese. Cover and bake for about 25 minutes. Uncover and bake for 15 to 20 minutes longer, or until golden and bubbling.

Nutritional facts per serving:

Calories: 271.9 cal

Fat: 12.9 g

Saturated fat: 2.7 g

Sodium: 704.5 mg

Carbohydrates: 8.2 g

Total sugars: 0.8 g

Dietary fiber: 2.4 g

Protein: 30.5 g