CHIP Tip No. 43: Create a Casserole

Not a cook? Pressed for time? Use these simple instructions to create a healthy one-pot meal that’s both healthy and economical. You can make something different every night of the week with many ingredients you can keep on hand.

1. Choose a Grain
Pick brown rice, whole wheat pasta noodles or macaroni, or your favorite whole grain.
For Rice:
Use 2 cups water and 1 cup rice
Combine the rice and water. Bring to a boil. Reduce heat to low and cover pan with a lid. Cook until water is absorbed, about 20 minutes.
For pasta:
Use 6 cups water and 2 cups noodles.
Heat water until boiling. Stir in pasta. Cook until tender, about 12 minutes. Drain.

2. Pick a Protein
Select 1 can of your favorite beans rinsed and drained (or 2 to 3 cups dried, soaked and cooked). For a meat alternative, use 1 can tuna or salmon, rinsed and drained, or ½ cup cooked lean chicken or turkey.

3. Select a Vegetable
Choose at least 2 cups fresh or frozen vegetables or 1 can (16 oz.) rinsed and drained vegetables. Mix it up! Try choosing a variety of different vegetables, such as: broccoli, carrots, cauliflower, tomatoes, etc.

4. Mix up a Sauce, add Seasoning and a little Crunch
For the sauce: Choose 1½ cups plain yogurt mixed with ½ cup nonfat milk or plain soymilk or 1 can (10 oz.) reduced fat/sodium soup mixed with ½ cup nonfat milk (this sauce will not need as much added seasoning).
For the seasoning: Mix in any of the following: minced garlic, sautéed onions or green peppers, garlic powder, onion powder, pepper, hot sauce, fresh or dried herbs and spices such as basil, parsley, cumin, turmeric, cayenne pepper, etc.
For the crunch: Top with crushed crackers, toast crumbs or dry cereal crumbs.

5. Cook Your Casserole
In the oven: Spray a baking dish with vegetable oil. Mix all ingredients together and pour into baking dish. Top with your crunch. Bake at 350 degrees for 20 minutes.
On the stove top: Put all ingredients (except crunch) into a saucepan or skillet. Heat and stir for 10 minutes. Add extra milk if the mixture becomes dry. Top each serving with your crunch.