The Simplest Pineapple Casserole: A Weight Watchers-Friendly Recipe
Pineapple casserole is a delightful dish that combines sweet and savory flavors, making it a versatile addition to any meal. This simplified version is not only delicious but also crafted to fit within a Weight Watchers (WW) plan, making it a guilt-free option for those looking to maintain a healthy lifestyle. In this comprehensive guide, we’ll walk you through every step of creating this tasty casserole, including detailed instructions, measurements, and nutritional information.
Ingredients
Main Ingredients
- 2 cans (20 oz each) crushed pineapple in juice, undrained
- 1 cup low-fat cottage cheese
- 1/2 cup granulated sugar (or an equivalent sugar substitute)
- 1/4 cup all-purpose flour (can substitute with whole wheat flour for added fiber)
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon salt
- 1 cup shredded reduced-fat cheddar cheese (or your favorite low-fat cheese)
Topping
- 1 cup crushed low-fat butter crackers (such as Ritz or a generic brand)
- 2 tablespoons unsalted butter, melted (or a light margarine alternative)
Equipment Needed
- Large mixing bowl
- 9×13 inch baking dish
- Measuring cups and spoons
- Mixing spoon or spatula
- Oven mitts (for safety)
Instructions
Step 1: Preheat the Oven
- Preheat Your Oven: Begin by preheating your oven to 350°F (175°C). This step is essential to ensure your casserole bakes evenly.
Step 2: Prepare the Pineapple Mixture
- Drain the Pineapple: Open the cans of crushed pineapple and pour them into a large mixing bowl. Do not drain the juice; the juice adds flavor and moisture to the dish.
- Add Cottage Cheese: To the bowl of pineapple, add 1 cup of low-fat cottage cheese. The cottage cheese not only provides protein but also contributes creaminess to the casserole.
- Incorporate Sugar: Next, mix in 1/2 cup of granulated sugar (or your chosen sugar substitute). Stir well to ensure the sugar is evenly distributed throughout the mixture.
- Add Flour: Sprinkle in 1/4 cup of all-purpose flour. This will help to thicken the casserole as it bakes. For added nutrition, consider using whole wheat flour instead.
- Flavor It Up: Add 1/2 teaspoon of vanilla extract and 1/4 teaspoon of salt to enhance the flavors. Stir until everything is well combined.
Step 3: Add Cheese
- Mix in Cheese: Fold in 1 cup of shredded reduced-fat cheddar cheese. This adds a savory element and richness to the casserole, creating a wonderful contrast with the sweet pineapple.
Step 4: Transfer to Baking Dish
- Prepare Baking Dish: Lightly spray a 9×13 inch baking dish with cooking spray to prevent sticking.
- Pour Mixture into Dish: Carefully pour the pineapple mixture into the prepared baking dish, spreading it out evenly with a spatula to ensure even baking.
Step 5: Prepare the Topping
- Make the Cracker Topping: In a small bowl, combine 1 cup of crushed low-fat butter crackers with 2 tablespoons of melted unsalted butter (or light margarine). Mix until the crackers are evenly coated.
- Top the Casserole: Sprinkle the cracker mixture evenly over the pineapple filling in the baking dish. This topping adds a delightful crunch and flavor to the casserole.
Step 6: Bake the Casserole
- Bake in Oven: Place the baking dish in the preheated oven and bake for 30-35 minutes, or until the topping is golden brown and the casserole is bubbly.
Step 7: Cool and Serve
- Cool Slightly: Once baked, remove the casserole from the oven using oven mitts. Allow it to cool for about 10-15 minutes before serving. This cooling time helps the casserole set.
- Slice and Serve: Serve warm as a side dish or a unique dessert. This casserole pairs wonderfully with a variety of main dishes, especially grilled meats and roasted vegetables.
Nutritional Information (Per Serving)
- Servings: Approximately 12
- Calories: 150
- Total Fat: 5g
- Saturated Fat: 2.5g
- Cholesterol: 15mg
- Sodium: 180mg
- Total Carbohydrates: 22g
- Dietary Fiber: 1g
- Sugars: 6g
- Protein: 6g
SmartPoints Calculation
Each serving of this Pineapple Casserole is approximately 5-6 Weight Watchers SmartPoints, depending on the specific brands and products you use. Be sure to adjust based on your ingredients for the most accurate points.
Useful Tips
- Ingredient Substitutions: For a dairy-free version, you can substitute the cottage cheese with a plant-based alternative and use a dairy-free cheese.
- Additions: Feel free to incorporate chopped nuts or shredded coconut for added texture and flavor.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.
Variations
- Tropical Twist: Add a cup of shredded coconut or diced mango to the mixture for a tropical flair.
- Spicy Kick: Mix in a pinch of cayenne pepper or red pepper flakes to the pineapple mixture for a surprising spicy kick.
Conclusion
This Simplest Pineapple Casserole is a delightful blend of sweet and savory flavors, making it a perfect dish for any occasion. Whether you serve it at family gatherings or as a comforting weeknight side, it fits effortlessly into a Weight Watchers plan. With detailed instructions and nutritional information, you can enjoy this guilt-free casserole knowing it aligns with your health goals. Happy cooking!