Casseroles and Other Combinations

FACS Standards 8.5.1, 8.5.2, 8.5.3, 8.5.4, 8.5.5, 8.5.6, 8.5.7Kowtaluk, Helen and Orphanos Kopan, Alice. Food For Today. McGraw Hill-Glencoe. 2004.

Stews• Efficient way to cook some less tender

cuts• May be made with a variety of

vegetables; consider adding fruits• Although water is basic liquid; consider

substituting broth or vegetable juice

Cooking Time• Varies with tenderness of main

ingredient• Vary with the appliance used to cook

food – 30 minutes in a pressure cooker; 1 hour in the microwave; 2-3 hours on stove top; 9 hours in the slow cooker

• Vegetables and fruits should be added near the end of the cooking time

Braised Foods• Way to cook large, less tender cuts• Gives flavor to tender cuts• Meat browned before braising; place in

Dutch oven with enough liquid to cover the bottom of pan and cover; bake at 350oF or simmer on stove top

Stir-Fries• Quick, easy way to make flavorful,

nutrient-rich dish• Cut all ingredients and assemble them in

order before cooking• Wok – ideal appliance

• Heat pan; add 1-2 Tbsp. oil; add garlic, ginger, or seasonings; cook a few seconds; cook meat; remove meat; cook vegetables; add all back to wok

Stir-Fry Suggestions• Seasonings – ¼ to ½ tsp. grated raw

ginger, pressed garlic, crushed, dried thyme or marjoram

• Proteins – 1 cup cubed tofu, meat, poultry, or fish

• Vegetables – 3 cups of at least 3 bite-sized vegetables and fruits

• Sauce – Mix 1 Tbsp. cornstarch with 1 Tbsp. tamari sauce, soy sauce, or prepared mustard to make a paste; add 1 cup broth, fruit juice, or vegetable juice and mix well; will thicken as heats

Pizza• Hearty main dish served on a crust• Traditionally – yeast crust topped with

tomato-based sauce, cheese, and other toppings

• Numerous variations available

• To bake pizza at home, use large shallow pan; pick your favorite toppings

• BASE – ready-made or homemade crust• SEASONINGS – small amount of garlic,

oregano, basil, marjoram, pepper, cayenne, cinnamon, nutmeg, or chili powder

• SAUCE – canned pizza, pasta, taco, or chili sauce; salsa; puréed fresh or canned fruit

• TOPPINGS – chopped or sliced vegetables; pineapple slices; cooked or canned meat, poultry, or fish

• GRATE CHEESE – mozzarella, feta, gouda, cheddar, Swiss, or parmesan

• Pizza baked at 425oF; time depends on size of pizza and the ingredients used

Casseroles

• Tasty blend of cooked ingredients heated together to develop flavor

• 3 main parts– Base – provides main mixture and flavor;

needs a extender and a binder– Extender – food ingredient that helps

thicken– Binder – liquid that holds the other

ingredients together

• Seasonings and aromatic vegetables add flavor and texture

• Suggested casserole combinations:

• BASE – cubed, cooked meat, poultry, or fish; browned, drained ground beef or poultry; grated or cubed cheese

• VEGETABLES – any cooked or canned vegetables

• EXTENDERS – dry breadcrumbs; cooked, diced potatoes, pasta, rice, grits, or barley; cooked, mashed dry beans

• AROMATIC VEGETABLES – chopped celery or bell pepper; sautéed mushrooms, onions, or garlic

• SEASONINGS – dried, crushed oregano, basil, thyme, or marjoram; ground ginger, mace, cinnamon, chili powder, cayenne or black pepper; start with ¼ tsp.; add more to taste

• BINDERS – fat-free milk, broth, fruit juice, soup, eggs, or a thickened sauce

Cooking a Casserole

• Mix 1 cup of each ingredient together and place in a greased, covered baking dish; bake at 350oF for about 30 minutes, removing cover last 10 minutes to thicken liquid

• To microwave, place ingredients in an ungreased, covered baking dish and microwave for 6-18 minutes at 100% power