PJ M.'s Healthier Tater Tot Casserole

I know what you're thinking: "tater tots" and "healthy" don't usually appear in the same sentence. Well, we're not making miraculous claims here, but this recipe, sent in by PJ M., promises a truly healthier version of the Southern classic without losing a bit of taste. Thanks, PJ! This will definitely appear on my dinner menu next week. What to share a healthy favorite of your own? Mail us at thesoutherndish@gmail.com!

Healthier Tater Tot Casserole
1 medium sweet onion, such as Viadalia or Texas Sweet, chopped
1 t. olive oil
2 to 3 cloves garlic, minced
1 large red bell pepper, seeded and chopped
3 medium carrots, peeled and chopped
1/2 c. sliced mushrooms
1 pound extra-lean ground turkey, chicken, or beef
1/4 c. flat-leaf parsley, chopped
1 1/2 T. onion powder
1 T. paprika
1 (2-lb.) bag frozen tater tots, such as Ore Ida
2 (10.5-oz.) cans low-sodium and / or low-fat cream of mushroom soup, such as Campbell's
non-stick cooking spray

Preheat oven to 350. In a large skillet over medium heat, cook onion in olive oil until translucent. Add garlic, red pepper, carrots and mushrooms and cook until soft. Add ground meat, parsley, onion powder and paprika, and cook until turkey is browned and fully cooked. Place meat mixture in a 9-by-13-inch baking dish that has been sprayed with cooking spray.

In a large bowl, combine frozen tater tots and soup. Top casserole with the tater tot mixture. If desired, sprinkle with extra parsley and paprika. Bake 55 to 60 minutes.

Chcken Poppy Seed Casserole

The first time I had this casserole, a young woman from Atlanta served it as a favorite recipe of her mother. The golden topping and tangy, creamy chicken are gently perked up by crunchy poppy seeds. I've found that it appeals to both children and adults, and with a nice salad, such as the Apple Spinach Salad (found in the recipe list to the left), this casserole helps make an easy, satisfying, nutritious meal. To give a boost in the nutrition department, experiment with reduced-fat sour cream, fat-free cream soups, and high-fiber cereal in place of the traditional butter crackers. Mary H. sent an email to let us know that her cousin makes this by sauteing the chicken in butter rather than boiling it. If you don't have dietary concerns, you should try that delicious tip! Thanks Mama Mary!

Chicken Poppy Seed Casserole
6 boneless skinless chicken breasts, cooked
1 can cream of celery soup (fat-free okay)
1 can cream of mushroom soup (fat-free okay)
1 (8 ounce) container sour cream (low-fat is fine)
1 package Ritz crackers crushed or 1 ½ c. crushed non-sweet, high-fiber cereal such as Fiber One
1/4 c. buttery spread, such as Smart Balance or butter, melted
¼ c. poppy seeds, or according to preferences
1 t. black pepper, or to taste
non-stick cooking spray

Preheat oven to 350. Boil chicken breasts until they are done or use left-over chicken. Cut the chicken into pieces or shred using a large fork. Spray a square baking dish with non-stick cooking spray. Mix soups, sour cream, poppy seeds, and black pepper in a bowl. Add chicken and stir well. Spread into baking dish. Combine crushed crackers or cereal with melted butter or Smart Balance. Spread over casserole. Bake until golden and bubbling.

Creamy Low-fat (Lower carb!) Cabbage Casserole

We still have a few months of cold weather to go, and we're sure to be craving comfort food to get us through those chilly days. We don't want to forget our New Year's resolutions to be healthier, though. The answer to the riddle is my Creamy Low-fat Cabbage Casserole. It provides all of the satisfaction of a full-fat version, but I designed it to use broth rather than oil or butter for cooking the onion. And it uses some of the tasty lower-fat products out there while adding a punch of fiber! Test it out and tell me what you think: thesoutherndish@gmail.com.

Creamy Low-fat Cabbage Casserole
1 large head of cabbage, washed, drained, cored, and shredded
1 medium-sized sweet onion, preferably Vidalia or Texas Sweet, finely chopped
1/2 c. or so of chicken stock or vegetable broth (for sauteing)
3 T. healthier-alternative buttery spread, such as Smart Balance margarine, divided
1 (10.75 ounce) can fat-free condensed cream of mushroom soup, undiluted, such as Campbell's
8 oz. 2 % reduced-fat shredded cheese, such as Kraft
salt and pepper to taste (I suggest 1/4 t. salt and 1/4. t. pepper; taste; adjust as desired)
1/4 -1/2 c. high fiber, non-sweetened cereal, such as Fiber One, ground finely like bread crumbs
non-stick cooking spray (it you want a little topping use less, for a lot of topping, use more)

Preheat the oven to 350. Cook cabbage in boiling, salted water until tender; drain thoroughly in a colander . Spray a large skillet (I like an iron skillet) with non-stick cooking spray, and saute onion over medium heat until tender. Use stock or broth, added by the tablespoon, to prevent sticking as the onion is cooking. Once onion is tender and translucent, add undiluted soup and mix well. Add cheese; heat and stir until the cheese is melted. Remove from the heat. Stir in cabbage, salt and pepper. Pour cabbage mixture into a 2-qt. baking dish that has been sprayed with cooking spray. In a small skillet, melt the buttery spread, and stir in cereal crumbs. Cook until lightly browned; sprinkle over casserole. Bake, uncovered, for 20 - 30 minutes or until heated through.

Pineapple Casserole

Continuing on the casserole theme (you can never have too many!), here's a special, unexpected and delicious one sent in by Jane. Jane says, "This is a favorite of our family at any time, but especially with ham during the holidays. Megan, the youngest family member at age 15, usually prepares this dish. There is NEVER any left over! Try it:"

Pineapple Casserole
1 cup sugar
6 tablespoons all-purpose flour
2 cups grated sharp cheddar cheese
2 (20-ounce) cans pineapple chunks, drained, plus 6 tablespoons pineapple juice reserved
1 cup cracker crumbs (we love Ritz)
8 tablespoons (1 stick) butter, melted, plus extra for greasing pan

Preheat the oven to 350 degrees F. Grease a medium-size casserole dish with butter.
In a large bowl, stir together the sugar and flour. Gradually stir in the cheese. Add the drained pineapple chunks, and stir until ingredients are well combined. Pour the mixture into the prepared casserole dish.

In another medium bowl, combine the cracker crumbs, melted butter, and reserved pineapple juice, stirring with a rubber spatula until evenly blended. Spread crumb mixture on top of pineapple mixture. Bake for 25 to 30 minutes, or until golden.

Zesty Broccoli Casserole

No Southern meal is complete without a casserole, and broccoli has always been my favorite. The Southern Dish received this post from Jane (also known as Mom). Jane says, "I work in special ed, and every Thanksgiving we have a feast at school. Of course, the students help prepare it. One of our favorite recipes is Zesty Broccoli Casserole. The kids love preparing all the ingredients and then putting them together for the grand finale...eating! It's easy and a great addition to any holiday (or everyday) meal:

Zesty Broccoli Casserole
1/2 c. chopped onions
1/2 c. chopped celery
1 lg. pkg. frozen,chopped broccoli
1 lb.pkg Velveeta cheese, cut into cubes
4 c. cooked rice
1 can cream of mushroom soup
1 can cream of chicken soup
1 Tbsp. finely chopped pickled jalapeno pepper
shredded cheddar cheese(enough to cover the casserole, about 2 cups)

Precook broccoli and rice separately. In large saucepan, melt butter and saute onions and celery. Add cream of chicken and cream of mushroom soup and cheese; stir until melted. Add jalapeno.Fold in broccoli and rice. Sprinkle with shredded cheddar cheese. Pour in large casserole dish that has been sprayed with vegetable spray and heat for about 30 minutes on 350 degrees or until golden and bubbly.