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Casseroles: An Easy, One Dish Meal


Academic year: 2022

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Prep + Cook Time

One Dish Meal

75 min


choose: 1-2 cups, chopped Spinach, chopped

Carrots, chopped Zucchini, sliced Broccoli, chopped


choose: one

Diced tomatoes (14.5 oz can, 
 drained, about 1 cup) + ½ cup 

reduced fat sour cream

White Sauce: 2 Tablespoons butter 
 or olive oil + 3 Tablespoons flour + 


choose: 1 ½ cups, cooked Brown rice

Whole wheat pasta Barley or quinoa Cubed whole wheat 


optional: ½ cup Grated low-fat 


Bread crumbs Crushed corn flakes Crushed tortilla 

Choose ingredients from each column below to make a meal for 4-6 people. (2 Tablespoons of canola oil needed for cooking.)


choose: 1 cup, fully cooked Beef (lean cuts), ground

Chicken, turkey or ham (boneless; skin 
 removed) cubed or ground

Beans or lentils


For More Recipes visit acfb.org or contact

nutrition@acfb.org; Adapted From: Cooking Matters


• Mexican Black Beans and Rice: 1 cup black beans + 1 ½ cups chopped spinach + ½ cup corn + 1 ½ cups cooked brown rice + 1 cup diced

tomatoes + ½ cup low-fat sour cream + ½ teaspoon ground cumin + 

¼ teaspoon cayenne pepper + ½ cup shredded low-fat cheese on top.

• Chicken, Rice and Broccoli: 1 cup diced, cooked chicken + 1 ½ cups chopped, steamed broccoli + 1 ½ cups cooked brown rice + white sauce + ½ cup shredded low-fat cheese on top.


1. Preheat oven to 350 degrees.

Cook grains according to package instructions. Cook raw vegetables in 1 Tablespoon canola oil over medium- high heat until soft. If using canned or thawed frozen vegetables, drain them well and warm through.

2. Add sauce and protein. If

desired, add seasoning (salt and pepper to taste or other spices, ½ teaspoon) to mixture and mix well.

Add mixture to a 8X8 baking dish.





• In a small saucepan, melt butter over medium-low heat. Whisk in flour and let cook for 1-2 minutes. Stir often to prevent burning.

• Slowly stir in chicken broth, then milk. Whisk until it begins to thicken. Bring to a boil then turn down the heat. Let it simmer for a few minutes. Season with salt and pepper.

3. Sprinkle toppings over mixture (breadcrumbs, corn flakes or tortilla chips). Cover with foil and place in a 350 degrees preheated oven for 40-50 minutes or until top is brown and bubbly. Remove the foil for the last 5-10 minutes.

Inspired By:


Prep + Cook Time


30 min


choose one: 4 cups Water

Low-sodium broth 
 (chicken, beef or 
 vegetable broth)


choose one: 1½ cups cooked Brown Rice

Whole wheat pasta Barley or quinoa


choose: 1 pound diced meat

Beef (shoulder, round or brisket) Chicken or turkey (leg or thigh; 

boneless, skinless Pork (shoulder or butt)


choose: 2 cups, chopped Onions or celery Zucchini or broccoli Tomatoes


Choose ingredients from each column below to make a meal for

4-6 people. (1 Tablespoon canola oil needed for cooking.)


For More Recipes visit acfb.org or contact

nutrition@acfb.org; Adapted From: Cooking Matters

1. If using meat as your protein, heat 1 tablespoon canola oil in a soup pot over medium-high heat. Sauté meat until lightly browned, about 5

minutes. If using beans or lentils, skip this step.


2. Add the vegetables. Reduce heat to medium and sauté for 5 minutes. If using canned or thawed frozen vegetables, skip this step and add vegetables during step 4.

3. Add liquid and bring to a boil. If using beans or lentils, add at this time. Reduce heat and simmer for 25-30 minutes or until meat is cooked through; shorten cooking time to 15 minutes if not using meat. Stir

occasionally to keep ingredients from sticking to the bottom of the pot.


4. Turn off the heat and add cooked grains. Mix together until warm throughout.



• Vegetables: Softer vegetables like spinach or zucchini will cook faster. Add during the last 5-7 minutes of cooking time.

• Whole grains: Cook grains according to package instructions ahead of time.

Refrigerate and add to soups you make that week.

• Seasonings: In addition to salt and pepper, try adding herbs and spices such as dried thyme, parsley, or ground cumin. Or, kick up the flavor by adding some minced garlic, hot peppers, ginger, or citrus zest. When using fresh herbs, add them at the end of cooking to keep the flavor fresh.


Inspired By:


Prep + Cook Time


20 min


choose: 2-3 cups Bell pepper, sliced Carrots or celery, sliced

Snow peas, sugar snap peas or green beans Broccoli or cauliflower florets

Mushrooms or onions sliced

Zucchini or yellow squash, sliced rounds Cabbage, thinly sliced


choose: one

Boneless, skinless chicken breasts 
 or thighs, trimmed and cut into 
 bite-size pieces (1 pound)

Sirloin or flank steak, trimmed and 
 cut into bite-size pieces (1 pound) Extra firm tofu, drained and cut 
 into 1-inch cubes (14 ounce 


choose: one

Peanut sauce Spicy soy sauce Lemon stir-fry 


choose: 1 cup dry Brown rice

Whole grain couscous Barley


choose: 1 Tablespoon Minced garlic

Minced ginger (or ½ 
 teaspoon ground ginger)

Choose ingredients from each column below to make a meal for

4-6 people. (1 Tablespoon of canola oil needed for cooking.)


For More Recipes visit acfb.org or contact

nutrition@acfb.org; Adapted From: Cooking Matters

1. Cook grains following package directions. While grains cook, make stir-fry.

2. Heat 1 Tablespoon canola oil in a large skillet over medium-high heat.

Add meat or poultry (If using tofu, add in step 3). Stir occasionally until

browned, about 4-6 minutes. Transfer to a plate.





• Peanut Sauce: In a small bowl, stir together ¼ cup peanut butter, ½ cup warm water,

¼ cup low-sodium soy sauce, 2 Tablespoons cider vinegar and 4 teaspoons sugar

• Spicy Soy Sauce: In a small bowl, stir together ¼ cup low sodium soy sauce, 1

Tablespoon brown sugar, 1 Tablespoon cornstarch, 1 teaspoon minced jalapeño and ½ teaspoon ground ginger

Lemon Stir-fry sauce: In a small bowl, stir together 3 Tablespoons lemon juice, 3 Tablespoons low-sodium soy sauce and 2 teaspoons of cornstarch


5. Add sauce to veggies and cook until sauce is thickened, about 1-2 minutes.

6. Stir cooked meat or poultry into veggie mixture. Serve stir-fry over cooked grains.

3. Add veggies to skillet. Start with harder veggies first (green beans, onion, carrots, broccoli or

cauliflower). As they begin to become tender, about 5 minutes, add softer veggies (zucchini or

yellow squash) and keep cooking for another 3-5 minutes. If using tofu, add and cook for 3-5 minutes.

4. Add “flavoring” items and cook until fragrant, about 15 seconds.

Inspired By:


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