One-Dish Meals
One-dish meals are a good way to prepare great tasting, nutritious, all-occasion
meals with minimum clean up.
When early man put chunks of meat, wild fruits, vegetables and herbs into
an earthenware pot over an open fire, the first one-dish meal was created.
Since then, almost every culture has developed its own signature one-dish meal
like Goulash (Hungary), Chop Suey (China) and Lasagna (Italy).
One-dish meals are great because they:
- may be prepared ahead of time.
- they are the whole meal (meat, starch and
vegetable) is in one dish.
- can be cooked and served in the same dish.
- stretch small amounts of meat to serve more people.
- are a good way
to use leftovers.
- are easy to clean up.
Casseroles and one-dish meals are right in tune with
today's trend of returning to simple, delicious home cooking.
Invent Your Own Casserole
You do not need a recipe to make a casserole--just follow this format:
- One part protein food. Use chopped cooked eggs, meat, poultry or fish,
shredded cheese, cooked beans or a mixture of these foods.
- Two parts cooked
starchy
food. Use noodles, rice, macaroni or other pasta.
- Two parts cooked vegetables.
Use tomatoes, peas, green beans, cauliflower, broccoli, carrots, squash
or a mixture of vegetables.
- Enough sauce to moisten the mixture. Use
gravy, canned cream soups or white sauce.
- Some seasonings, such as salt,
pepper,
mustard, herbs and chopped onions.
- A crunchy topping, such as cereal
or
cracker crumbs.
To prepare the casserole, mix the parts together in an oven-safe casserole
dish. Bake at 350ºF for 30 minutes or until hot and bubbly.
Here is a
casserole to serve two using this format:
- One part protein: 3/4 cup diced
cooked chicken or turkey
- Two parts starch food: 1-1/2 cups cooked macaroni
- Two
parts cooked vegetables: 1-1/2 cups cooked broccoli flowerets
- Sauce:
1 can condensed cream of cheese broccoli soup or Healthy Cream Soup Mix
included in this newsletter.
- Seasonings: 1/4 cup chopped onion, dash
of salt and/or
pepper, and 1/8 teaspoon chili powder
- Topping: Bread crumbs mixed
with a
little melted margarine
| Healthy Cream Soup Mix |
Casseroles and one-dish meals
often contain ingredients high in fat and salt. One way to control the fat
and sodium is to make your own soup. One 10.5-oz. can of cream soup has 225
calories and 12.5 grams of fat. This homemade mix has only 107 calories, 1
gram of fat, and sodium is reduced by over 60 percent!
- 2 cups nonfat dry milk powder
- 3/4 cup cornstarch or clear gel
- 1/4
cup instant reduced sodium chicken or beef bouillon granules
- 1/2 teaspoon
dried crushed thyme
- 1/2 teaspoon dried crushed basil
- 1/4 teaspoon ground
white or
black pepper
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Combine ingredients. Store in an airtight container. Mix makes
the equivalent of nine cans condensed soup. To prepare as a substitute for
one can of condensed cream soup in recipes: Stir together 1/3-cup dry mix and
1-1/4 cups water in a saucepan or microwave cooking dish. Cook and stir until
thickened.
Cream of Mushroom or Celery Soup: Sauté 1/2 cup of chopped
mushrooms or celery in a bit of oil and add to prepared soup
Cream of Chicken
Soup: Add 1/4 cup chopped cooked chicken to prepared soup.
Cream of Broccoli
Soup: Add 1/2 cup chopped cooked broccoli to prepared soup.
Cream of Cheese
Broccoli Soup: Add 1/2 cup chopped cooked broccoli and 1/4-cup reduced-fat
cheddar cheese to prepared soup. |
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