THE VIRGINIAN-PILOT  
              Copyright (c) 1995, Landmark Communications, Inc.

DATE: Thursday, October 26, 1995             TAG: 9510240108
SECTION: FLAVOR                   PAGE: F1   EDITION: FINAL 
SERIES: FITNESS QUEST
        
SOURCE: By BETTY DOUGLASS, SPECIAL TO FLAVOR 
                                             LENGTH: Short :   48 lines

SKINNY CASSEROLES THESE ONE-DISH WONDERS ARE TRIMMED OF FAT - AND TIME SPENT IN THE KITCHEN.

THEY'RE BACK. Casseroles, that is.

Those quick, one-dish meals Mom used to glean from the back of a soup can, a box of noodles or a package of cream cheese are finding favor with today's families on-the-go.

Only, these '90s versions are low in fat, sodium or both. And they're perfect for cold-weather eating.

With the advent of good-tasting reduced-fat cheeses, reduced-sodium broths, and an emphasis on adding back flavor with herbs and spices, the home cook's job is simplified.

Nonfat sour creams and cheeses don't always hold up to baking, but many lower-fat products are quite acceptable. Plain nonfat yogurt, for example, is a good substitute for high-fat sour cream.

I developed the recipes inside, using readily available ingredients. For a white sauce, for example, I used less butter by making the sauce in the microwave. It saved time while producing smooth, creamy results; frequent stirring with a wire whisk is the secret.

The microwave also helps to complete a turkey-lasagna casserole that uses ground turkey, uncooked lasagna noodles, a prepared spaghetti sauce and reduced-fat cottage cheese. I also microwaved boneless chicken breasts and chicken tenders for various recipes.

So save yourself some time - and fat - by sampling a few of the tasty casseroles inside. ILLUSTRATION: Color photos

MOTOYA NAKAMURA/The Virginian-Pilot

This flavorful Mediterranean Shrimp Casserole is low in fat and high

in protein.

Fresh herbs, pastas and low-fat cheeses make today's casseroles more

healthful.

by CNB