3 Simple casseroles

Tip: These casseroles may be made ahead and reheated; just serve with a salad or veggie for a complete meal.

SPAGHETTI PIE

6 ounces sweet Italian sausage (usually 2 links)

4 large eggs, lightly beaten

1/2 teaspoon salt

1/8 teaspoon black pepper

1/2 cup part-skim ricotta cheese

1/2 cup (4 ounces) goat cheese

1/4 cup chopped scallions

1 (14.5-ounce) can diced tomatoes, drained

6 ounces spaghetti, cooked according to package directions

1. Preheat oven to 400 degrees. Coat a deep-dish 9-inch pie plate with cooking spray.

2. Squeeze the sausage out of its casings into a skillet, place over medium heat and cook, breaking the meat up into crumbles as it cooks. Cook until no longer pink, 6 to 7 minutes.

3. Combine egg, salt, pepper, ricotta and goat cheese, stirring until smooth. Add scallions, tomato, spaghetti and sausage; transfer to prepared pie plate and bake in center of oven 25 minutes, until a toothpick stuck in center comes out clean. Cut into wedges to serve. Makes 6 servings.

Nutritional analysis for each serving 288 calories, 20 g protein, 27 g carbohydrates, 2 g fiber, 11 g fat, 5 g saturated fat, 679 mg sodium

MEDITERRANEAN TURKEY-ORZO CASSEROLE

1 cup orzo (uncooked)

1 pound lean ground turkey

(7 percent fat)

1 cup chopped onion

1/2 teaspoon oregano

1/2 teaspoon dill

2 (14.5-ounce) cans diced tomato

1 cup shredded low-fat mozzarella

1 cup crumbled feta

1. Preheat oven to 425 degrees. Coat an 8-by-8-inch or 11-by-7-inch baking dish with cooking spray.

2. Cook the orzo according to package directions. Drain and set aside.

3. Combine the turkey, onion, oregano and dill in a large, nonstick skillet over medium-high heat and cook, breaking the turkey into crumbles, until it is browned and the onions start to soften, 5 to 6 minutes. Add the tomatoes and simmer over medium heat until thickened, 13 to 15 minutes.

4. Toss the orzo with the mozzarella and about half the feta; stir in the turkey mixture and transfer to the baking dish. Top with the remaining feta and bake 10 minutes, until cheese is melted. Makes 4servings.

Nutritional analysis for each serving 550 calories, 44 g protein, 48 g carbohydrates, 4 g fiber 21 g fat, 10 g saturated fat, 1,162 mg sodium

BEEF-AND-RICE CASSEROLE

1 pound lean ground beef

1 cup chopped onion

1 cup thawed green peas

1 cup thawed corn

1/4 cup ketchup

1 tablespoon chili powder

1 teaspoon ground cumin

1/2 teaspoon thyme

1/4 teaspoon salt

1 (14.5-ounce) can diced tomatoes

3 cups cooked white or brown rice

1 cup light sour cream

1/2 cup chopped scallions

1. Preheat oven to 400 degrees. Coat an 8-by-8-inch or 11-by-7-inch baking dish with cooking spray.

2. Combine the beef and onion in a nonstick skillet over medium high; cook, stirring to break the meat into crumbles, until the onions begin to soften and the meat browns, about 4 minutes. Stir in the peas, corn, ketchup, chili powder, cumin, thyme, salt and tomatoes, reduce to medium heat and cook, stirring occasionally, 10 minutes, until mixture is thickened.

3. Combine the rice, sour cream and scallions; place in an even layer in the baking dish. Top with the beef mixture in an even layer. Bake 10 minutes; let stand 5 minutes longer before spooning onto plates. Makes 4 servings.

Nutritional analysis for each serving 518 calories, 33 g protein, 66 g carbohydrates, 6 g fiber, 14 g fat, 7 g saturated fat, 729 mg sodium