The Welcome Bake

Moving can be a traumatic time, and a group in our neighborhood made a practice of taking casseroles to new families. They took only an hour or so to prepare, wrap in dish towels or newspaper and carry over. These friendly gifts drew the neighborhood together and always helped make new friends.

My criteria for a moving-basket recipe is that it take me less than 30 minutes to put together and make great leftovers. As a bonus, I always tuck a recipe card into each moving basket.

LIGHTER MACARONI AND CHEESE BAKE

This lighter version of macaroni and cheese was adapted from Cooking Light magazine and is popular with young children.

1 1/2 tablespoons canola oil

1/4 cup flour

1 teaspoon dry mustard

1/4 teaspoon cayenne pepper

1/2 teaspoon salt

3 cups nonfat milk

1 cup shredded reduced-calorie Cheddar cheese

1/2 cup shredded reduced-calorie Swiss cheese

7 cups cooked elbow macaroni

Nonstick cooking spray

Heat oil in large, heavy saucepan over medium-high heat. Stir in flour, dry mustard, cayenne and salt and cook 2 minutes, stirring constantly with wire whisk. (Note: It’s OK if flour is lumpy at this stage.)

Add 1 cup milk, stirring rapidly to break up lumps. Add remaining 2 cups milk and cook until thickened slightly, about 10 minutes. Remove from heat. Stir in 1/2 cup Cheddar cheese and all of Swiss cheese.

Spoon macaroni into 3-quart casserole lightly sprayed with nonstick cooking spray. Add cheese mixture and toss to coat well. Sprinkle remaining 1/2 cup Cheddar cheese on top. Bake at 350 degrees until browned and bubbly, about 30 minutes.

12 servings. Each serving:

179 calories; 227 mg sodium; 3 mg cholesterol; 2 grams fat; 29 grams carbohydrates; 10 grams protein; 0.11 gram fiber.

MEATLESS MEXICAN RICE CASSEROLE

1/4 cup water

1 teaspoon canola or olive oil

1 large onion, halved and thinly sliced

1/2 large zucchini, halved and thinly sliced

1/4 cup diced red bell pepper

3 jalapen~os, seeded and diced

1 (10-ounce) package frozen corn kernels

2 teaspoons minced garlic

1 cup long-grain brown rice

2 cups defatted broth

1 teaspoon cumin

1 teaspoon chili powder

1/2 teaspoon dried oregano

1/2 teaspoon salt

2 cups shredded white Mexican cheese

1/2 pound soft tofu, mashed

Vegetable cooking spray

Reduced-calorie Cheddar cheese may be substituted for the Queso Blanco.

Heat water and oil in large, heavy saucepan over medium-high heat. Add onion and cook, stirring, until soft but not browned, about 10 minutes. Add zucchini, bell pepper, jalapenos, corn and garlic and cook until peppers are soft, about 5 minutes.

Add rice and cook, stirring, 2 minutes. Add broth, cumin, chili powder, oregano and salt. Bring to boil and cook 10 minutes, uncovered, to plump rice. Remove from heat.

Mash cheese and tofu together in small bowl. Spoon half of rice mixture into 3-quart casserole lightly sprayed with vegetable cooking spray. Top with half of cheese mixture, then add remaining rice. Top with remaining cheese mixture. Bake at 350 degrees until rice is tender and casserole is slightly browned, about 40 minutes.

12 servings. Each serving:

178 calories; 234 mg sodium; 17 mg cholesterol; 8 grams fat; 19 grams carbohydrates; 10 grams protein; 0.56 gram fiber.