Speedy One-Dish Casseroles

Two readers share their secrets to stress-free evenings: one-dish meals!

Taco Casserole

Brown rice and fat-free refried beans create a healthier south-of-the-border dish that comes together in 30 minutes or less. Amy Dong, blogger at chewoutloud.com, says don’t let the health angle fool you—taste still reigns supremo. Preheat oven to 350°F. Layer 2 cups

cooked brown rice in the bottom of an 8-inch square baking dish. In a microwavable bowl, combine 1 (15-oz) can fat-free refried beans and 1 cup salsa. Microwave until hot, about 2 minutes. Stir and layer over rice.

In a large nonstick skillet, stir together 1 lb lean ground beef, 1 (1.25-oz) pkg taco seasoning and 3 Tbsp water; cook beef through. Layer beef over beans. Sprinkle on ¾ cup low-fat sharp cheddar

cheese. Scatter ⅔ cup corn chips evenly over cheese, and top with additional ¾ cup cheese and 1 (2⅓-oz) can sliced black olives, drained. Bake 10 minutes, until cheese is melted. Top with chopped

green onion, sliced avocado and diced tomato. Serves 6 Per serving: 407 cal, 14g fat, 56mg chol, 30g prot, 38g carbs, 2g sugar, 6g fiber, 1509mg sodium

If you’re in a chicken dinner rut, try this speedy fix from blogger Nikki Behnke of tastythin.com. “It makes excellent leftovers for lunch—hot or cold,” she says. Preheat oven to 375°F. Coat a 13 x 9-inch baking dish with cooking spray and pour 1 cup uncooked quinoa in a layer in the bottom. Add 1 red bell pepper, 1 green bell pepper and 1 onion, all cut into strips. Top with 2 boneless, skinless chicken breasts, chopped. Whisk 1 cup water and ½ cup barbecue

sauce (like Sweet Baby Ray’s) in a small bowl.

Pour over quinoa mixture. Bake

1 hour, or until chicken is cooked through. Serves 6 Per serving: 225 cal, 3g fat, 41mg chol, 17g prot, 31g carbs, 9g sugar, 3g fiber, 238mg sodium