Create Your Own Casserole

Here's a quick and easy recipe for casseroles. Use foods that you already have on hand to make a nutritious, delicious and economical meal. Mix and match the ingredients to get a different meal each time!

Download a printable PDF version (1 page, 144KB)

Yield: 2-3 servings

Ingredients

Grains (choose one)
2/3 cup	uncooked rice
1 cup	uncooked macaroni or other noodles
2 cups	cooked macaroni or other noodles
1½ cups	cooked rice
1½ cups	cooked pasta
1¼ cup (300 ml)	shredded cheddar cheese
Vegetables (choose one)
1 cup fresh, frozen, canned, or leftover...	broccoli cabbage carrots cauliflower celery corn green beans mixed veggies mushrooms peas peppers potatoes spinach tomatoes turnips yellow beans zucchini
Meat or Alternatives (choose one)
½ cup	cooked leftover meat
½ lb	ground meat
7½ oz can	tuna or salmon
3	weiners
3/4 cup	tofu (cubed)
½ cup	canned beans (e.g. chick peas, lentils)
3	hard cooked eggs (sliced)
Liquid/Soup (choose one)
10 oz can	tomato, cream of mushroom, cream of chicken, cream of celery, or your favourite soup plus 1 can of water
2¼ cups	soup stock
2 cups	milk (canned or powdered)
2½ cups	stewed tomatoes
Seasonings (choose one)
1½ tsp	basil celery powder chives dill garlic powder marjoram minced garlic onion powder oregano parsley pepper salt thyme
Toppings (optional)
	bran breadcrumbs cracker crumbs croutons crushed cereal grated cheese sesame seeds tomato slices wheat germ

Method

1. In a large skillet or frypan, combine 1 grain, 1 vegetable, 1 meat or alternative, 1 liquid/soup and seasonings from the lists below.
    
2. Bring the mixture to a boil. Reduce to low heat, then cover and simmer for 25 - 30 minutes. If the liquid dries up before the cooking time is complete, just add some water. Or, you can add extra liquid and turn your casserole into a soup or stew.
    
3. Add a topping before serving.
    
4. You can also bake the casserole in an oven at 350 F (180 C) for about 1 hour or until it is hot and bubbly.

Recipe courtesy of Peel Nutritionists and Peel Community Food Advisor. Adapted from materials produced by the Regional Municipality of Hamilton-Wentworth Public Health Department and the Saskatoon Community Health Unit.

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