7 Steps to

Creating a Casserole

Pinchin’ Pennie$ in the Kitchen

Created by:Julie Garden-Robinson, Ph.D., R.D., L.R.D.Food and Nutrition SpecialistBecky Berg, Program Assistant

1. Choose One Starch*

• Rice• Pasta• Potatoes

*You can use leftover cooked rice, pasta or potatoes.

2. Choose One Protein• Ground beef• Cooked and diced meat –Chicken, turkey, ham, beef or pork

• Hard-cooked eggs• Can of tuna or salmon• Can or dry edible beans –Pinto, black, white, navy, kidney

3. Choose One or More Veggies(Canned, Fresh or Frozen)

• Broccoli• Cauliflower• Carrots• Green beans• Squash

4. Choose One Sauce• 1 can reduced-sodium soup –cream of mushroom, chicken or celery–tomato–cheese–1 can diced tomatoes with juice

• 2 c. white sauce

Use of brand-name products is for educational purposes only and does not imply endorsement.

5. Choose One or More Flavorings• Chopped onion, celery or green

pepper• Sliced black olives• Salsa• Garlic, minced• Dried herbs (oregano, basil, etc.) • Salt and pepper to taste

6. Choose One or More Toppings

• Optional step• If desired, add: –Parmesan cheese–Cheddar cheese–Mozzarella cheese

7. Combine Ingredients and Heat• Place in a 9- by 13-inch pan coated with

cooking spray.

• Bake at 350 F until hot (165 F), about 30 to 45 minutes.

Menu Idea

• Black bean and corn soup• Whole grain bread or crackers• Sliced apples• Low-fat or fat-free milk