7 Steps to Creating a Casserole
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Transcript of 7 Steps to Creating a Casserole
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7 Steps to
Creating a Casserole
Pinchin’ Pennie$ in the Kitchen
Created by:Julie Garden-Robinson, Ph.D., R.D., L.R.D.Food and Nutrition SpecialistBecky Berg, Program Assistant
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1. Choose One Starch*
• Rice• Pasta• Potatoes
*You can use leftover cooked rice, pasta or potatoes.
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2. Choose One Protein• Ground beef• Cooked and diced meat –Chicken, turkey, ham, beef or pork
• Hard-cooked eggs• Can of tuna or salmon• Can or dry edible beans –Pinto, black, white, navy, kidney
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3. Choose One or More Veggies(Canned, Fresh or Frozen)
• Broccoli• Cauliflower• Carrots• Green beans• Squash
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4. Choose One Sauce• 1 can reduced-sodium soup –cream of mushroom, chicken or celery–tomato–cheese–1 can diced tomatoes with juice
• 2 c. white sauce
Use of brand-name products is for educational purposes only and does not imply endorsement.
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5. Choose One or More Flavorings• Chopped onion, celery or green
pepper• Sliced black olives• Salsa• Garlic, minced• Dried herbs (oregano, basil, etc.) • Salt and pepper to taste
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6. Choose One or More Toppings
• Optional step• If desired, add: –Parmesan cheese–Cheddar cheese–Mozzarella cheese
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7. Combine Ingredients and Heat• Place in a 9- by 13-inch pan coated with
cooking spray.
• Bake at 350 F until hot (165 F), about 30 to 45 minutes.
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Menu Idea
• Black bean and corn soup• Whole grain bread or crackers• Sliced apples• Low-fat or fat-free milk