Creamy Squash Casserole

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 108.2
  • Total Fat: 4.2 g
  • Cholesterol: 2.0 mg
  • Sodium: 584.9 mg
  • Total Carbs: 15.2 g
  • Dietary Fiber: 3.2 g
  • Protein: 4.6 g

View full nutritional breakdown of Creamy Squash Casserole calories by ingredient
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Introduction

Ok, not really casserole because you make it all on the stovetop, but it's a healthy knock-off of a popular Southern dish. Ok, not really casserole because you make it all on the stovetop, but it's a healthy knock-off of a popular Southern dish.
Number of Servings: 6

Ingredients

    2 Tbsp Smart Balance
    3 Tbsp Whole Wheat Flour
    1.5 cups skim or 1% milk
    1 cup chicken or veggie broth
    2 cloves garlic, minced
    1 small shallot, minced
    1 red bell pepper, fine dice
    1 pint baby bella mushrooms, sliced
    4-5 summer squashes, cut in 1/4 inch half-moons
    Tony Chachere's or salt (for Yankees)

Directions

Heat a large skillet and spray with cooking spray. Add garlic, shallots and red bell and cook to soften, then add mushrooms. Season. When mushrooms are very well cooked, add squash and stir. Season again, and turn heat to low.

Heat the Smart Balance in a skillet and add the flour, one tablespoon at a time and whisk till mixture starts to foam. You don't need any color, just get the flour cooked. Whisk in milk and half of broth and when it begins to thicken, add additional broth and taste for seasoning.

Pour "cream" sauce over squash mixture and stir to combine. Allow to simmer or serve as-is. This would be a good time to top with grated soy cheddar or low fat cheddar, but this is not included in nutrition info.

Number of Servings: 6

Recipe submitted by SparkPeople user STEPHISVENUS.

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