How to Build a Casserole

Looking for a new and healthy meal for the whole family?  Of course you are!  This is always the challenge.  Let’s talk about casseroles for a minute.  Unfortunately, casseroles have gotten a bad rap over the years and have been used as a last resort when meal planning.  Let’s bring back the casserole as an easy go-to option in your home.  With a little help and creativity, we can get those casseroles back on the family menu!

Convenience!

A casserole is really designed to be the whole meal.  If you make a casserole there should be no need to make several other dishes.  Just a casserole and a side salad or apple sauce for the kids, and you have a super simple meal.  Many casseroles are considered “one pan” meals since they can be prepared in a baking dish and put right in the oven. Casseroles can be assembled whenever you have a little extra time and stored for a few days in the refrigerator.  On a busy evening, simply remove from the refrigerator and heat.  And don’t forget the leftovers are a great option for lunch the next day.  *Tip!  Double your recipe and freeze for next week!  You’ll be glad you did.

Balance!

Most casseroles contain at least 3 or 4 of the 5 food groups in one dish:  grain, vegetable, protein, and dairy.  This is an easy way to get your family to eat a wide variety of foods, making a casserole a healthy go-to family dish.  You can follow a recipe or easily create your own casserole by using ingredients that you and your family enjoy.  

HOW TO BUILD A CASSEROLE

Start with a GRAIN.  You can use whole wheat pasta of any sort, brown or wild rice, quinoa, and riced cauliflower or riced broccoli are also great low-calorie substitutes for grains.  

Add a VEGETABLE or two.  Choose vegetables that make good sense in the casserole.  Make sure they are cooked until tender before adding and chopped small enough to mix in well.  *Tip!  Chop and saute spinach or kale as another great way to “add  in” more greens.

Choose a PROTEIN.  Depending on the casserole you might add in chicken, beef, venison, or even a can of tuna.  Chicken can be canned or cooked ahead of time.  Fresh Rotisserie chicken is also available at most stores and makes a convenient add-in to your casserole. *Tip! Beans are also a good source of protein and a great way to stretch the recipe.

Don’t forget the DAIRY.  It’s not hard to include dairy in your casserole.  Low-fat shredded cheese can be added in or sprinkled on top.  Some casseroles include plain yogurt or low-fat cottage cheese for a creamy crowd pleaser.  *Tip!  To save calories only sprinkle cheese on top when ready to serve.

Finish with flavor.  Casseroles can be filled with tasty flair.  Try using a cream soup, thinned with chicken or beef stock.  Saute some onions and garlic to add additional flavor.  Other herbs and spices include:  garlic powder, Italian seasoning, sage, thyme, basil, or your own favorite seasoning blend.

BOWLS

A recent trend that is a close relative to the casserole are BOWLS.  A BOWL is simply the layering or placing of all meal components into one bowl.   Generally, bowls include a grain of some sort, prepared veggies and meat.  Frequently a sauce is prepared and applied for added flavor.  Toppings can be simple or unique depending on the recipe and the tastes of the crowd.

Ingredients for bowls can be prepared any time and kept in individual containers in the refrigerator.  These ingredients can be accessed and heated in the microwave for a quick, and healthy meal on the go; or set out all the ingredients and have family members prepare their own BOWL for a fun and healthy family meal.