How to: Casserole

Ingredients

1. Choose one starch
   • Brown Rice: 1 cup rice, 2 cups water: Combine rice and water. Bring to boil. Turn heat to low and cover pan with lid. Simmer until water is absorbed, about 45 minutes.
   • Whole grain pasta or noodles: 2 cups pasta or 3 cups noodles, 6 cups water: Heat water until it boils. Stir in pasta or noodles. Cook until tender, about 10 minutes. Drain. Look on the package for specific instructions.
   • Potatoes: 3 cups diced potatoes, 6 cups water. Heat water until it boils. Add potatoes and cook until tender, about 10 minutes. Drain.
   • Whole grain tortilla: Flour or corn.
2. Choose one protein
   • 1 (15 oz.) can or 2 cups cooked dried beans or lentils (pinto, black, white, kidney, etc.)
   • ½ pound cooked ground beef
   • 1½ cups cooked and diced chicken, turkey, ham, beef, fish, or pork
   • 2 cups chopped hard-boiled eggs
   • 1 (6-8 oz.) can beef, chicken, tuna, salmon, or other fish
   • 1 (12-16 oz.) package extra firm tofu, drained
3. Choose one to three vegetables:
   broccoli, carrots, corn, green beans, peas, squash, mixed veggies
   • 2 cups fresh vegetables, cooked
   • 2 cups frozen vegetables, cooked
   • 1-2 (15 oz.) canned vegetables
4. Choose one sauce
   • 1 (10 oz.) can soup (cream of mushroom, cream of chicken, cream of celery, tomato, cheese, etc.)
   • 1 (15 oz.) can diced tomatoes with juice
   • 2 cups gravy:
     Recipe:
     • 2 tablespoons cornstarch OR 4 tablespoons flour
     • ¼ cup COLD water
     • 2 cups HOT chicken, beef, or vegetable stock

     Directions: Mix cornstarch or flour into cold water with fork. Make sure you have no lumps. Slowly add mixture to boiling stock, stirring constantly. Reduce heat and continue to cook and stir with whisk until thickened.

5. Choose one or more flavors
   • ½ cup chopped onion, celery, green pepper, or salsa
   • ¼ cup sliced black olives
   • 1 – 2 cloves garlic, crushed
   • Cook onion, garlic, celery, and peppers in small amount of water or broth
   • 1 – 2 teaspoons dried herbs (oregano, basil, cumin, chili powder, thyme, rosemary, sage, etc.)
   • Salt and pepper to taste
6. Choose one or more topping (optional)
   • ¼ cup breadcrumbs
   • 2 tablespoons grated parmesan cheese
   • ¼ cup grated cheddar or mozzarella cheese