Casserole: the quick dinner

Winter nights are filled with many activities from sports and 4-H meetings to after school clubs.  Finding time to plan and prepare dinner can be a challenge.  However, having a few tricks in the pantry to make a quick casserole for dinner or even prepare them on the weekends and freezing them will save time on those busy weeknights.

Calling all family members to help choose, chop, tear, and mix or layer ingredients in these tasty and nourishing dishes.

Basics Ingredients for a Casserole

There are five basic ingredients to consider when making casseroles.

• Protein

  Choose one or a combination of proteins. Needed to balance your energy to prevent the quick crash after dinner.

  • 8 ounces cooked chicken, turkey, lean beef, fish, or shellfish
  • 2 cups cooked lentils, beans, or split peas
  • 12 ounces Tofu

• Vegetables

  They provide color, flavor and texture to the casserole.  So choose a variety of vegetables.

  • 2 to 3 cups sliced, chopped, or diced vegetables
  • Select fresh, frozen or canned

• Grain or Noodles

  Choose either cooked pasta or grain. These items provide carbohydrates for quick energy and is a comfort food.

  • 4 cups cooked pasta
  • 2 cups cooked rice, barley, or quinoa

• Sauce

  Next the sauce helps bring the dish together and provides the moisture needed for baking.

  • 1 ½ to 2 cups canned soup
  • 1 can (16 ounces) diced tomatoes, pasta sauce, or enchilada sauce
  • Homemade white, cream or cheese sauce

• Toppings

  Finally, toppings provide the eye appeal.  Choose one or try a variety to create something new.

  • ½ cup breadcrumbs, shredded low-fat cheese, crushed cornflakes, or corn chips
  • 2 tablespoons chopped herbs such as parsley, cilantro, or green onion

Find this casserole making guide created by CSU Extension Family and Consumer Science Specialists.

 Finding Recipes

Casserole recipes can be found in many places from My Plate to Food Smart Colorado. You can even find some recipes on packages of pasta or cans of soups. Some of my favorite recipes for casseroles have been passed down through the family as easy ways my mom could prepare a hot dinner while we kids were doing homework.

Look for recipes that have:

• Foods from multiple food groups (fruits, vegetable, protein, grain, and milk)
• Fill half your plate with fruits and vegetables
• Include whole grains such as brown rice, whole-wheat bread, or oatmeal
• Contain a lean protein such as legumes, beans, skinless chicken, or lean cuts of meat
• Incorporate a non-fat or low-fat dairy product or fortified nondairy option. Or serve with a calcium fortified beverage

Casseroles can be made in smaller pans and frozen.  They can be put in the refrigerator to thaw the night before you want to cook them.