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Recipe: Comfort Food That’s Easy on the Waistline

November 6, 2010

Colder weather and the return of Standard Time with its earlier nightfall ushers our retreat indoors, and the return of comfort food classics like chilis, soups and casseroles.

Kornwolf Kasserole is a beloved recipe in my family. Over the years I’ve tinkered with my Aunt Donna’s original recipe, and it’s morphed into a healthier version of Shepherd’s Pie. And, it’s pretty easy to make. Enjoy!


2 pounds lean (93/7) ground beef. You can also use ground turkey or chicken

3 14.5-ounce cans low-sodium mixed vegetables.

3 cans low-fat, low-calorie cream of mushroom soup

2 packages instant mashed potatoes (Betty Crocker makes a version of “Buttery” potatoes with just 80 calories per serving.)


Preheat oven to 400 degrees

In a large skillet, brown ground meat.

Drain vegetables and place in a large baking dish. Add soup and stir together.

When meat is browned, add salt and ground pepper to taste. Then add meat to to vegetable mixture. Stir together.

Prepare instant mashed potatoes according to package directions, then spread across top of meat and vegetable mixture. Place baking dish in the oven and bake for 30 minutes or until juices start bubbling up around the edges of the potatoes. For a golden brown crust, place under broiler for five minutes.

This dish makes 12 servings. Each serving has 275 calories, 11 grams of fat and 4 grams of fiber. For Weight Watchers members, Kornwolf Kasserole has a Points value of 6.



From → Fatness, Food, Weight Loss

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