15 Comforting Casseroles To Bring To A Grieving Friend

Italian Potato Dumpling Casserole

Not only does this dish feature potato gnocchi, a classic Italian comfort food, it also serves up iron-rich spinach, which provides a much-needed energy boost during a draining time.

SERVES: 6

¾ c part-skim ricotta cheese
¼ c fresh basil, thinly sliced
½ c grated reduced-fat mozzarella, divided
2 Tbsp grated Parmesan cheese
1 egg, lightly beaten
3 c basic tomato sauce
500gm package potato gnocchi
2 c spinach leaves, thinly sliced

1. PREHEAT the oven to 200ºC. Lightly coat a 1 ½-litre casserole or gratin dish with vegetable oil spray and set aside.
2. COMBINE the ricotta, basil, ¼ cup of the mozzarella, Parmesan and egg in a small bowl. Stir until blended. Set aside.
3. SPREAD a thin layer of the tomato sauce in the reserved dish. On top of the sauce, layer half of the gnocchi and spinach. Using half of the ricotta mixture, place small dollops on top of the spinach. Cover with another thin layer of sauce. Repeat the process, ending with sauce. Sprinkle with the remaining ¼ cup mozzarella.
4. BAKE for 40 minutes, or until the top is bubbly and the cheese is lightly browned. Let stand for 15 minutes before serving.

NUTRITION (per serving) 225 calories, 10.8 g fat, 6.3 g saturated fat, 840.8 mg sodium, 11 g protein, 22 g carbs, 2.8 g fibre, 5.2 g sugar

Salmon-Barley Bake

Salmon provides lean protein and a hearty dose of omega-3s, which have been found to improve mood. This might be comfort food at its best.

SERVES: 4

1 c water
½ c quick-cooking barley
¾ c reduced-sodium, fat-free chicken broth
3 med carrots, sliced diagonally
1 onion, finely chopped
1½ c skim milk
¼ tsp ground black pepper
1 Tbsp arrowroot, dissolved in 2 Tbsp cold water
1 425gm can wild red salmon, drained, with skin and bones removed
1 250gm package frozen peas, thawed
2 tsp dried tarragon

1. PREHEAT the oven to 200ºC. Coat a shallow 1.5-litre baking dish with cooking spray. In a small saucepan, bring the water to a boil over medium-high heat. Stir in the barley, reduce the heat to medium-low, cover and cook for 10 minutes, or just until tender. Remove from the heat.
2. MEANWHILE, in a large skillet over medium heat, bring the broth to a boil. Add the carrots and onion, cover and cook, stirring often, for 3 minutes, or until crisp-tender. Transfer to the prepared baking dish with a slotted spoon.
3. ADD the milk and pepper to the broth in the skillet and bring to a boil. Stir the arrowroot mixture and add it to the milk mixture. Cook, stirring constantly until thickened. Reduce the heat to medium and stir in the salmon, barley, peas and tarragon. Bring to a simmer and pour into the prepared baking dish.
4. BAKE for 15 minutes, or until bubbly.

NUTRITION (per serving) 295 calories, 5.9 g fat, 1.4 g saturated fat, 466 mg sodium, 29.5 g protein, 32.2 g carbs, 7.2 g fibre, 11.4 g sugar

Sausage, Egg, and Vegetable Casserole

This dish is perfect for breakfast—or breakfast for dinner. You can easily swap the escarole in this recipe for easier-to-find veggies like kale or broccoli, and turkey or vegetarian sausage can be used instead of pork sausage.

SERVES: 6

1 500gm sweet Italian sausage, casing removed and meat cut into 1" pieces
1 Tbsp olive oil
1½ tsp olive oil
½ sm head escarole, chopped
2 zucchinis, thinly sliced
1 red bell pepper, chopped
1 sm red onion, thinly sliced
¼ tsp salt
¼ tsp ground black pepper
7 lg eggs, at room temperature
½ c skim milk, at room temperature
¼ c grated Parmesan

1. PREHEAT the oven to 180°C. Coat an 8" x 8" baking dish with cooking spray.
2. COOK the sausage in a large pan over medium-high heat until half-cooked, 6 to 8 minutes, stirring occasionally.
3. SPREAD over the bottom of the prepared dish. Discard the fat in the pan.
4. POUR the oil into the same skillet and stir in the escarole, zucchini, bell pepper, onion, salt and ⅛ tsp of the black pepper. Reduce the heat to medium. Cook, stirring occasionally until the vegetables are tender and the liquid evaporates, 8 to 10 minutes. Let cool for 10 minutes and arrange over the sausage.
5. MEANWHILE, in a large bowl, combine the eggs, milk, cheese and remaining ⅛ tsp black pepper. Pour over the vegetables.
6. BAKE until the eggs are set, 40 to 45 minutes. Cut into squares to serve.

NUTRITION (per serving) 280 calories, 17 g fat, 6 g saturated fat, 694 mg sodium, 23 g protein, 7 g carb, 1.6 g fibre, 2.7 g sugar

Vegetarian Lasagna with Tofu

This lightened-up twist on a comfort-food favourite relies on tofu instead of ricotta cheese and is just as tasty.

SERVES: 8

2 cans (400 gms each) no-salt-added basil-oregano-garlic diced tomatoes
340gm package soft silken tofu
6 no-boil lasagna noodles
¼ c pesto sauce
4 c baby spinach
1 c shredded reduced-fat Italian cheese blend
¼ tsp salt
¼ tsp ground black pepper

1. PREHEAT the oven to 190°C. Coat an 8" x 8" baking dish with cooking spray.
2. COOK the tomatoes in a small nonstick pan over medium heat until slightly thickened, about 10 minutes.
3. PLACE a strainer over the sink or a bowl and crumble in the tofu, squeezing it dry of excess liquid. Set aside.
4. SPREAD one-third of the tomatoes over the bottom of the baking dish. Layer ingredients in this order: 2 noodles, 2 Tbsp pesto, half the tofu, 2 cups spinach, ⅓ cup cheese and ⅛ tsp each salt and pepper. Spread one-third of the tomatoes over the top. Repeat a second layer: 2 noodles, the remaining 2 Tbsp pesto, the remaining tofu, the remaining 2 cups spinach, ⅓ cup of the cheese and the remaining ⅛ tsp each salt and pepper. Place the remaining 2 noodles on top. Cover with the remaining tomatoes. Set the remaining ⅓ cup cheese aside. Cover the dish tightly with foil.
5. BAKE for 30 minutes, or until hot and bubbling. Carefully remove the foil and, with a spatula, gently press down the corners of the noodles to submerge in sauce. Sprinkle with the reserved cheese. Bake uncovered for 20 minutes, or until the top is slightly browned. Remove and let rest for 10 minutes before cutting.

NUTRITION (per serving) 362 calories, 14 g fat, 5 g saturated fat, 611 mg sodium, 21 g protein, 38 g carbs, 6 g fibre, 9 g sugar

Baked Ziti with Mushrooms

Mushrooms provide a delicious savory flavour and a meat-like texture, making this a winning dish for vegetarians and carnivores alike.

SERVES: 8

1 400gm ziti
2 cans (125g each) sliced mushrooms, drained
2 cans (480gm each) marinara sauce
1½ c shredded low-fat mozzarella cheese
1 Tbsp olive oil
1½ c chopped onions
1½ c chopped red capsicum
1 Tbsp minced garlic
⅛ tsp crushed red capsicum flakes
3 Tbsp grated Parmesan

1. COOK the ziti according to the package directions but just until slightly underdone.
2. HEAT the oil in a large saucepan over medium-high heat. Add the onions and peppers and cook for 5 to 6 minutes, or until soft. Dump in the mushrooms, garlic and red capsicum flakes, and cook for 2 minutes. Stir in the pizza sauce and reduce the heat to medium-low.
3. PREHEAT the oven to 200°C and coat a 13" x 9" baking dish with cooking spray. Drain the pasta and add to the sauce. Mix in ¾ cup of the mozzarella and 1½ Tbsp of the Parmesan.
4. SCRAPE into the dish and top with the remaining ¾ cup mozzarella and 1½ Tbsp Parmesan.
5. BAKE for 25 to 30 minutes, or until bubbly and golden on top.

NUTRITION (per serving) 384 calories, 9 g fat, 3 g saturated fat, 460 mg sodium, 17 g protein, 57 g carb, 5 g fibre, 7 g sugar

No-Bake Tuna Noodle Casserole

If you need to deliver comfort and substance in a hurry, this is an ideal dish; this healthy twist on tuna noodle casserole doesn't require any baking.

SERVES: 4

1 lg whole-wheat pita or 2 slices whole wheat bread
250gm wide egg noodles
2 c frozen peas
2 Tbsp olive oil
2 lg cloves garlic, crushed
½ c sour cream or plain Greek yogurt
2 cans (150gms each) tuna in olive oil
½ tsp salt
¼ c chopped flat-leaf parsley

1. PULSE pita in a food processor until roughly chopped. Toast in toaster oven until just golden brown, about 3 minutes. Set aside.
2. COOK noodles per package directions, adding peas during last 2 minutes. Reserve ¼ cup of cooking liquid and drain noodles.
3. ADD oil and garlic to pasta pot over low heat and cook until just beginning to colour, about 30 seconds.
4. TURN off heat. Stir in reserved cooking liquid, sour cream, tuna (with oil) and salt, and mix well. Stir in pasta with peas and parsley. Season to taste with salt and pepper. Serve topped with reserved breadcrumbs.

NUTRITION (per serving) 528 calories, 22 g fat, 6 g saturated fat, 962 mg sodium, 29 g protein, 52.6 g carb, 5.7 g fibre, 4.7 g sugar

Curried Chicken Broccoli Casserole

If you cool the broccoli before putting all the ingredients together, you can assemble this dinner a day ahead. Simply cover the casserole dish with foil and refrigerate. If your friend is up for some company, bring it over and bake it in her kitchen while you spend some time together. If she'd rather be alone, jot down the heating instructions on an index card and tape it to the casserole dish.

SERVES: 6

500gm broccoli florets
¼ c water
1 can reduced-sodium cream of mushroom soup
¼ c mayonnaise
1 Tbsp lemon juice
1½ tsp curry powder
½ tsp salt
½ tsp ground black pepper
1½ lbs boneless, skinless chicken breasts, cut into bite-size chunks
¼ c shredded reduced-fat Colby or Swiss cheese

1. PREHEAT the oven to 190°C. Coat a 13" x 9" baking dish with cooking spray. Set aside.
2. PLACE the broccoli and water in a large resealable plastic storage bag. Microwave on high power, rotating occasionally, for about 3 to 5 minutes, or until bright green. Drain and set aside.
3. IN a small bowl, mix the soup, mayonnaise, lemon juice, curry powder, salt and pepper. Stir to mix. Line the 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.

NUTRITION (per serving) 259 calories, 12 g fat, 2 g sat fat, 629 mg sodium, 28 g protein, 8.8 g carb, 2.8 g fibre, 1 g sugar

Grilled Vegetable Polenta Casserole

This recipe puts vitamin- and flavour-packed veggies to good use. Don't feel restricted to the vegetables mentioned here—use whatever tempts you at the farmers' market or what you have in your fridge. To save time, you can use two 500gm tubes of pre-made polenta cut into ¼" slices, instead of making your own.

SERVES: 10

1 lg eggplant, sliced lengthwise, ½" thick
2 yellow squash, sliced lengthwise, ¼" thick
4 Portobello mushrooms
1 bunch asparagus
2 Tbsp extra-virgin olive oil
8 c water
1 tsp salt
2 c polenta or coarse cornmeal
1½ c marinara sauce
½ c goat cheese, crumbled
¼ c coarsely chopped fresh basil

1. PREHEAT a grill. Brush the eggplant, squash, mushrooms and asparagus with the oil. Place the vegetables on the grill and cook over medium-high heat, turning the squash, mushrooms and asparagus over after 4 minutes, and the eggplant after 5 or 6 minutes. Cook all the vegetables 4 minutes longer. Remove the vegetables from the grill. Slice each mushroom into 8 strips.
2. IN a large pot over high heat, combine the water and salt and bring to a boil. Whisk in the polenta or cornmeal in a slow, steady stream. Reduce the heat to low and cook, stirring, for 20 to 30 minutes, or until the polenta reaches a thick but spreadable consistency.
3. PREHEAT the oven to 190°C. To assemble the casserole, put ½ cup of the marinara sauce on the bottom of a 13" x 9" baking dish. Add half of the polenta. Layer each of the grilled vegetables atop one another. Evenly spread the remaining polenta on top of the vegetables. Smother the top with the remaining marinara sauce. Sprinkle with the cheese and basil.
4. COVER with foil and bake for 30 minutes, or until the sauce starts to bubble. Remove the foil and bake for 10 minutes longer, or until the cheese browns. Let the casserole cool for 5 minutes before cutting.

NUTRITION (per serving) 254 calories, 8.9 g fat, 3 g sat fat, 732 mg sodium, 9.8 g protein, 35.8 g carb, 6 g fibre, 5.7 g sugar

Wild Rice Casserole with Cranberries & Goat Cheese

Cranberries add tangy flavour, and leeks contain the same cancer-fighting, heart-protective compounds found in onions and garlic, with a more subtle taste that’s sure to please any crowd.

SERVES: 8

1 c wild rice blend
2½ 75gm goat cheese, at room temperature
2 lg eggs
½ c reduced-fat sour cream
2 tsp Dijon mustard
1 Tbsp olive oil
4 leeks, white and light green parts, chopped
1 Tbsp minced garlic
1 c dried cranberries
2 tsp chopped fresh thyme

1. PREPARE rice per package directions, omitting any fat. Drain if necessary and put in large bowl. Whisk cheese, eggs, sour cream and mustard in another bowl.
2. HEAT oven to 175°C with rack in center position. Lightly oil 1½ to 2.5Litre baking dish.
3. HEAT oil in large pan over medium heat. Add leeks and garlic. Cook 2 minutes. Stir in cranberries and thyme. Add to bowl with rice and fold in cheese mixture. Put in baking dish and cover with foil.
4. BAKE 25 minutes. Remove foil and bake until golden, 10 to 15 minutes longer.

NUTRITION (per serving) 233 calories, 7 g fat, 3 g saturated fat, 98 mg sodium, 7.6 g protein, 37 g carb, 3 g fibre, 12.4 g sugar

Sweet Potato Casserole

There are few flavours more comforting than those in a sweet potato casserole. Since it doesn't have a marshmallow topping, this one is perfect for a friend that's particularly health-conscious.

SERVES: 6

4 lg sweet potatoes, baked, cooled and peeled
4 lg baking apples, unpeeled, cored, and cut into ¼" slices
½ c walnuts
⅓ c dried cranberries or raisins
1 tsp ground cinnamon, nutmeg or allspice
1 Tbsp butter

1. PREHEAT the oven to 175°C. Coat a 13" x 9" baking dish with cooking spray.

2. CUT the sweet potatoes into ½" slices. Arrange the sweet potato and apple slices in a single layer in the dish, alternating and overlapping the slices. Sprinkle with the walnuts, cranberries, and cinnamon. Dot with the butter. Cover with foil and bake for 30 minutes. Remove the foil and bake for 15 minutes more, or until the sweet potatoes are tender. Serve with a sprinkle of balsamic vinegar, if desired.

NUTRITION (per serving) 284 calories, 8.3 g fat, 1 g saturated fat, 60 mg sodium, 4 g protein, 52.6 g carb, 8.8 g fibre, 27.9 g sugar

Chicken Salad Casserole

Using low-fat versions of mushroom soup, mayo and sour cream makes this dish healthier than traditional chicken salad—without sacrificing the rich creaminess.

SERVES: 6

1 Tbsp canola oil
1 onion, chopped
1 green capsicum, chopped
1 red capsicum, chopped
1 yellow capsicum, chopped
1 can (325ml) reduced-fat cream of mushroom soup
½ c light mayonnaise
½ c fat-free sour cream
2 Tbsp lemon juice
2 c cooked chopped chicken breast
2 c cooked brown rice
2 hard-cooked eggs, chopped
¼ c slivered almonds
1½ c crushed baked potato chips

1. PREHEAT the oven to 175°C. Coat a 3L baking dish with cooking spray.
2. HEAT the oil in a large pan over medium-high heat. Cook the onion and capsicum for 10 minutes, or until tender.
3. WHISK together the soup, mayonnaise, sour cream and lemon juice in a large bowl. Stir in the onion-pepper mixture, chicken, rice, eggs, and almonds just until blended. Pour into the baking dish and sprinkle with the potato chips.
4. BAKE for 35 minutes, or until hot and bubbling. Let stand for 10 minutes before serving.

NUTRITION (per serving) 300 calories,13.9 g fat, 2.9 g saturated fat, 516.9 mg sodium,16.4 g protein, 27g carb, 2.8 g fibre, 4.2 g sugar

Mediterranean Eggplant Casserole

This lightened up Italian classic is sure to be a crowd pleaser. Eggplant Parmesan is traditionally made by breading eggplant and frying it in a great deal of oil. Microwaving the eggplant before assembling the casserole cuts back on fat and calories considerably, without altering the taste.

SERVES: 6

2 eggplants, peeled
½ c water
125gm mushrooms, sliced
1 onion, thinly sliced
1 clove garlic, minced
3 Tbsp minced fresh basil
½ tsp ground black pepper
2½ c tomato sauce
1½ c shredded part-skim mozzarella cheese
½ c grated Parmesan

1. CUT the eggplants crosswise into 3/8"-thick slices. Layer the slices in an 11" x 7" glass baking dish. Sprinkle with ¼ cup of the water. Cover loosely with wax paper and microwave on high power for 7 minutes. Redistribute the pieces, moving the soft ones to the center of the dish. Cover with wax paper and microwave on high power for 8 minutes longer, or until all the slices are softened.
2. DRAIN the eggplants. Transfer to a platter lined with several layers of paper towels. Cover with more towels and press out the excess liquid. Set aside.
3. IN a 2L casserole, combine the mushrooms, onion, and garlic. Add the remaining ¼ cup water. Cover with a lid and microwave on high power for 4 minutes. Stir well, cover, and microwave on high power for 4 minutes longer, or until softened. Drain well and stir in the basil and pepper.
4. PREHEAT the oven to 175°C. Coat the 11" x 7" baking dish with cooking spray.
5. SPREAD 1 cup of the tomato sauce on the bottom of the baking dish. Top with half of the eggplant slices and all of the onion mixture. Add 1 cup of the remaining tomato sauce, ¾ cup of the mozzarella, and ¼ cup of the Parmesan. Top with the remaining eggplant, the remaining ½ cup tomato sauce, the remaining ¾ cup mozzarella, and the remaining ¼ cup Parmesan.
6. BAKE for 20 minutes, or until bubbly. Let the casserole stand for 10 minutes before serving.

NUTRITION (per serving) 329 calories, 13.1 g fat, 7.2 g saturated fat, 1,382.6 mg sodium, 23.6 g

New Green Bean Casserole

Don't like the idea of using frozen veggies to make this dish? Use fresh green beans instead. Just trim the ends and cut diagonally into 2" pieces, then cook in a large pot of boiling water for 2 to 3 minutes, or until crisp-tender. Drain and rinse thoroughly with cold water.

SERVES: 8

½ c buttermilk
½ c plain dry bread crumbs
1 onion, cut crosswise into ¼ "-thick slices and separated into rings
250gm mushrooms, sliced
1 sm onion, chopped
½ tsp dried thyme
¼ tsp salt
¼ c unbleached or all-purpose flour
3 c skim milk
1 bag (500gm) frozen French-cut green beans, thawed and drained

1. PREHEAT the oven to 250°C. Coat a medium baking dish with nonstick spray. Coat a baking sheet with nonstick spray.
2. PLACE the buttermilk in a shallow bowl. Place the breadcrumbs in another shallow bowl. Dip the onion rings into the buttermilk, then dredge in the breadcrumbs and place on the baking sheet. Coat lightly with nonstick spray. Bake for 20 minutes, or until tender and golden brown.
3. MEANWHILE coat a medium saucepan with nonstick spray. Set over medium heat. Add the mushrooms, chopped onion, thyme and salt. Coat with nonstick spray. Cook, stirring occasionally, for 4 to 5 minutes, or until the mushrooms give off liquid. Sprinkle with the flour. Cook, stirring, for 1 minute. Add the milk. Cook, stirring constantly, for 3 to 4 minutes, or until thickened. Add the green beans. Stir to mix.
4. REDUCE the oven temperature to 200°C. Pour the bean mixture into the prepared baking dish. Scatter the onion rings over the top. Bake for 25 to 30 minutes, or until hot and bubbly.

NUTRITION (per serving) 121 calories, 1.6 g fat, 0.8 g saturated fat, 183.6 mg sodium, 72.g protein, 20.8 g carb, 2.6 g fibre, 9 g sugar

Quinoa and Vegetable Casserole

Thanks to a host of fibre-rich veggies and quinoa’s satisfying protein, this robust casserole is as filling as it is nutritious.

SERVES: 4

4 yellow or red capsicums
2 Portobello mushroom caps
2 tomatoes, cut into thick slices
1 sm red onion, cut into 4 thick slices
1 can (450gms) fat-free reduced-sodium chicken broth or vegetable broth
1 c quinoa, rinsed and drained
½ c (60gm) chopped or crumbled fontina or goat cheese
3 Tbsp chopped fresh basil
⅛ tsp salt

1. COAT a broiler pan with nonstick spray. Preheat the broiler.
2. ARRANGE the capsicum, mushrooms, tomatoes and onion on the prepared pan. Coat with nonstick spray. Grill, turning occasionally, for 10 to 15 minutes, or until the onion and mushrooms are softened. Remove the mushrooms, tomatoes, and onion to a plate. Grill the capsicums for 5 to 10 minutes longer, or until lightly blackened. Transfer the capsicums to a paper bag and allow to steam for 5 minutes. Slice the mushroom caps into ¼"-thick strips.
3. PEEL the peppers. Remove and discard the stems and seeds. Cut the peppers into wide strips. Set aside.
4. MEANWHILE, in a medium saucepan set over high heat, bring the broth to a boil. Add the quinoa. Stir well. Reduce the heat to low. Cover and simmer for 15 minutes, or until the broth is absorbed. Remove from the heat. Add the fontina or goat cheese, basil and salt. Stir to mix.
5. PREHEAT the oven to 190°C. Coat a 9" x  9" baking dish with nonstick spray.
6. ARRANGE half of the capsicum on the bottom of the prepared baking dish. Top with half of the quinoa. Layer the onion, mushrooms and tomatoes over the quinoa. Top with the remaining quinoa and the remaining capsicums
7. BAKE for 15 minutes, or until heated through.

NUTRITION (per serving) 275 calories, 7.5 g fat, 3 g saturated fat, 431 mg sodium, 12.5 g protein, 42.8 g carb, 6.7 g fibre, 8.2 g sugar

Tuna Tetrazzini

Typically, dishes like this are made with cream, but switching to skim milk cuts back on saturated fat without compromising on flavour or the creamy texture. This version also calls for less pasta than standard tetrazzinis and bumps up the volume with low-carb vegetables like broccoli and mushrooms.

SERVES: 4

250gms multigrain spaghetti
4 c broccoli florets
125gm mushrooms, sliced
1 onion, chopped
¼ c water
60gm jar diced pimientos, drained
1½ tsp Italian seasoning
⅓ c whole grain pastry flour
2½ c skim milk
⅓ c grated Parmesan
2 150gm cans light tuna packed in water, drained

1. PREHEAT the oven to 175ºC. Coat a medium baking dish with cooking spray. Prepare the pasta according to package directions and drain.
2. IN a large saucepan coated with cooking spray over medium-high heat, cook the broccoli, mushrooms, onion and water, stirring occasionally, for 5 minutes, or until the broccoli is tender-crisp. Stir in the pimientos and Italian seasoning. Place in a bowl.
3. IN the same saucepan, add the flour. Gradually add the milk, whisking constantly, until smooth. Cook, whisking constantly, over medium heat for 6 minutes, or until slightly thickened and bubbling.
4. REMOVE from the heat. Stir in the Parmesan until smooth. Stir in the tuna, the reserved broccoli mixture, and the spaghetti. Toss to mix. Pour into the prepared baking dish.
5. COVER and bake for 20 minutes. Uncover and bake for 10 minutes, or until bubbly. Remove from the oven and let stand for 5 minutes before serving.

NUTRITION (per serving) 276 calories, 4.7 g fat, 2 g saturated fat, 259.9 mg sodium, 21 g protein, 41 g carb, 6 g fibre, 9.2 g sugar