Best low calorie/fat reduced casserole recipes?

Any casserole recipes that are lower in fat/calories that you would recommend? I prefer seafood, chicken, or turkey if meat is included. Thanks!Best low calorie/fat reduced casserole recipes?
you know I've discovered most casseroles arent very low cal and fat reduced. Most of them use a can of ';CREAM of'; Somethin or the other. My advice any casserole you make use a tomato base.Best low calorie/fat reduced casserole recipes?
Cheesy Spinach Casserole


INGREDIENTS


3/4 cup chopped onion


1 tablespoon butter or stick margarine


2 eggs


1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry


2 cups small curd 2% cottage cheese


1 cup shredded reduced-fat Cheddar cheese


3 tablespoons all-purpose flour


1/8 teaspoon salt


DIRECTIONS


In a small nonstick skillet, saute onion in butter until tender. In large bowl, combine the eggs, egg white and spinach. Stir in the cottage cheese, cheddar cheese, flour, salt and onion mixture. Pour into a 1-1/2-qt. baking dish coated with nonstick cooking spray. Bake, uncovered, at 350 degrees F for 50-60 minutes or until set.


Nutritional Analysis: One serving equals 199 calories, 9 g fat (5 g saturated fat), 95 mg cholesterol, 440 mg sodium, 10 g carbohydrate, 2 g fiber, 20 g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat.

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