Create Your Own Casserole

You will need

Choose one from each of the following categories:

Vegetable

  • 1 (10-ounce) package frozen spinach, broccoli or green beans, thawed and drained
  • 1 (16-ounce) can green beans, peas, corn or carrots, drained
  • 1½ cups sliced zucchini or yellow squash

Starch

  • 2 to 3 cups cooked pasta (macaroni, penne, bow tie, spiral, etc.)
  • 2-3 cups cooked brown rice

Protein

  • 2 cups cooked ground beef or ground turkey
  • 2 cups cooked and diced chicken, turkey, beef or pork
  • 1 (12-15 ounce) can tuna or salmon, drained
  • 2 cups cooked kidney beans or black beans

Sauce

  • 1 (16-ounce) can diced tomatoes
  • 1 can reduced sodium condensed soup (cream of celery, cream of mushroom, tomato soup, etc.) mixed with milk to make 2 cups

Topping

  • 2 tablespoons grated parmesan cheese
  • ½ cup reduced fat shredded cheese
  • ¼ cup bread crumbs or cracker crumbs
  • ¼ cup crushed cornflakes cereal

For extra flavor, add one or more of the following to any casserole mixture:

  • ½ cup chopped celery
  • ¼ cup chopped onion
  • 1 to 2 teaspoons dried herbs (basil, thyme, marjoram, tarragon)
What to do
  1. Preheat oven to 350°F.
  2. Choose one ingredient from each column on chart.
  3. Mix all ingredients except topping.
  4. Spray casserole dish with nonstick cooking spray and pour mixture into casserole dish.
  5. Cover casserole with oven-safe lid or aluminum foil and bake for about 50 minutes or until bubbly.
  6. Remove casserole from oven. If desired, add topping to casserole and return to oven for 8 to 10 minutes.
  7. Let stand 5 minutes before serving.
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