CasserolesCasseroles

Foods I Foods I 2.052.05

Casseroles can be…..Casseroles can be…..

One dish meals One dish meals Main dishMain dishSide dishSide dish

One dish meals or main dishes One dish meals or main dishes usually contain protein.usually contain protein.

They can contain meat, poultry or They can contain meat, poultry or seafood but they can also be seafood but they can also be considered “meatless”.considered “meatless”.

Meatless main dish casseroles may Meatless main dish casseroles may combine incomplete plant proteins to combine incomplete plant proteins to form a complete protein.form a complete protein.

Casseroles are usually created by Casseroles are usually created by combining ingredients from the combining ingredients from the

following categories.following categories.

ProteinProtein

VegetableVegetable

StarchStarch

SauceSauce

ExtrasExtras

ToppingsToppings

Look at info from Look at info from internet about internet about

combining combining incomplete proteinsincomplete proteins

on handout.on handout.

Cooking Dried Beans. Cooking Dried Beans. Legumes, LentilsLegumes, Lentils

Legumes Legumes

““There are two types of legumes: mature and There are two types of legumes: mature and immature. immature. Mature legumes Mature legumes are the are the drieddried seeds found inside pods that hang from the seeds found inside pods that hang from the stems of certain plants. They are excellent stems of certain plants. They are excellent sources of fiber, rich in protein, and low in sources of fiber, rich in protein, and low in fat…fat…

Green beans and peas, commonly referred to Green beans and peas, commonly referred to as vegetables, are actually immature legumes as vegetables, are actually immature legumes because they are harvested before maturing because they are harvested before maturing on the plant.”on the plant.”

Examples of LegumesExamples of Legumes

peas (black-eyed, crowder)peas (black-eyed, crowder) beans (red, kidney, black, pintobeans (red, kidney, black, pinto lentilslentils peanut (a peanut is a legume whose pod peanut (a peanut is a legume whose pod

does not split open on its owndoes not split open on its own

Try to add pictures of unusual Try to add pictures of unusual foods on chartfoods on chart

Legumes are a Legumes are a high proteinhigh protein vegetable / vegetable / plantplant that can be used as a that can be used as a meat meat

substitutesubstitute..

Dried beans can count as a Dried beans can count as a servingserving from the from the meat and legumesmeat and legumes food food

group.group.

1 ½ cups1 ½ cups of of cookedcooked legumes are legumes are needed to equal a needed to equal a

3 oz. serving of meat3 oz. serving of meat..

Dried beans are Dried beans are high in fiber, protein and high in fiber, protein and

B VitaminsB Vitamins..

After beans After beans have been …have been …

sorted, sorted, rinsed, andrinsed, andsoaked -soaked -

- drain rinse- drain rinse rinse again rinse again

before cooking.before cooking.

Combine legumes and grain Combine legumes and grain productsproducts to get all the to get all the

essential amino acidsessential amino acids to make a to make a

complete proteincomplete protein..

Casseroles are usually created by Casseroles are usually created by combining ingredients from the combining ingredients from the

following categories.following categories.

ProteinProtein

VegetableVegetable

StarchStarch

SauceSauce

ExtrasExtras

ToppingsToppings

When cooking rice….When cooking rice….

… … bring the water to a bring the water to a boil, cover boil, cover and and cook according to the package directions.cook according to the package directions.

Important to leave covered so steam will Important to leave covered so steam will not escape. The rice grains absorb the not escape. The rice grains absorb the moisture in the covered pan.moisture in the covered pan.

What type of leftovers What type of leftovers could be used for could be used for casseroles or one-casseroles or one-

dish meals?dish meals?

Why might Why might casseroles be a good casseroles be a good

choices for choices for vegetarian?vegetarian?

How can one reduce How can one reduce sodium and fat in sodium and fat in

casseroles and one-casseroles and one-dish meals?dish meals?

Toppings often get Toppings often get too brown when too brown when

baking in the oven. baking in the oven. How can one prevent How can one prevent this from happening?this from happening?

Cleanup can be time Cleanup can be time consuming when consuming when

scrubbing casserole scrubbing casserole dishes. What can dishes. What can one do to minimize one do to minimize

cleanup time?cleanup time?

Bean & Rice CasseroleBean & Rice Casserole

Read the recipe.Read the recipe. Read the label ingredients and Read the label ingredients and

compare nutritive values.compare nutritive values. Assemble the casserole.Assemble the casserole. Bake 350 until cheese melts.Bake 350 until cheese melts.

Eat and enjoy!Eat and enjoy!