PIEROGI CASSEROLE – SAY YES TO MORE VEGGIES & PROTEIN
Perogies are often seen as a treat, but they don’t have to be reserved for special occasions. With a few creative additions, they can become part of a healthy, everyday lifestyle. This recipe incorporates extra protein and vegetables to boost the nutritional value and keep you fuller for longer. Flavourful and surprisingly nutritious, even picky eaters will enjoy these upgraded dumplings, bringing both comfort and balance to your plate.
Did You Know?
Pierogies are a beloved Eastern European staple with a rich history dating back to the 13th century. While often seen as a simple comfort food, they offer great nutritional value through complex carbohydrates for sustained energy and gut-healthy resistant starch from the potato fillings. Traditional varieties like sauerkraut provide essential probiotics, while meat or cheese fillings offer a significant boost of protein and iron. Whether boiled for a lighter meal or pan-fried for texture, they remain a versatile source of vitamins B, C, and K.
INGREDIENTS (6-8 Servings)
- 1 package (907 grams) store-bought frozen pierogies of choice
- 1 Tablespoons (15 ml) olive oil
- 4 cloves garlic, minced
- 1 red or white onion, diced
- 1 – 1 ½ cups (250 – 375 ml) button mushrooms, thinly sliced
- 2 red peppers, diced
- 1-2 cups (250 ml-500 ml) fresh spinach leaves
- 1 -1 ½ cups (250-375 ml) cooked back bacon or ham, diced (optional)
- Salt and pepper to taste
- 2 Tablespoons (30 ml) butter or coconut butter
- ½ cup (125 ml) cow’s milk or plant-based milk
- 1 Tablespoon (15 ml) all-purpose flour
- 1 cup (250 ml) cheddar cheese, shredded
INSTRUCTIONS
- Cook the frozen perogies in salted boiling water according to the package directions. Drain and set aside.
- In a large skillet, heat the olive oil over medium heat and sauté the garlic and onion until translucent.
- Add the sliced mushrooms and diced bell peppers and cook for a few more minutes. Stir in the baby spinach and back bacon or ham, if using, and cook until wilted.
- Season with salt and pepper and transfer the mixture to a large oven-safe casserole dish.
- in the same skillet, melt the butter or coconut butter and lightly brown the cooked perogies.
- Add the milk, and flour to the skillet with the perogies. Bring the mixture to a quick boil to thicken the sauce.
- Transfer the perogies and sauce into the casserole dish with the vegetables. Stir gently to combine.
- Sprinkle the shredded cheese over the top of the casserole and broil in the oven 1-3 minutes until the cheese is melted and golden brown.
ENJOY!
PER SERVING: |Calories: 420 kcal | Carbohydrates: 42 g | Protein: 18 g | Fat: 21 g |Fibre: 4 g | Sodium: 780 mg |
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes –for groups or individuals – in person and online. For more information, email Joanne at jo.knows.nutrition@outlook.com.