Family Casserole Cookbook

Family Casserole Cookbook

Table of Contents Introduction.2 Food Safety...3 Casserole Nutrition Label....5 MyPlate...7 Ingredient Swaps...11 Recipes Breakfast Recipes Southwest Breakfast Casserole.....13 Breakfast Burrito...14 Simple Casserole Prep Example.......16 Vegetarian Recipes Classic Vegetarian Casserole...18 Chickpea Curry....19 Cheesy Corn and Rice Casserole..20 Broccoli Rice Quiche....21 Vegetable & Herb Stovetop Casserole..22 Chicken Recipes Chicken Florentine Casserole...24 Hawaiian Rice Casserole.....25 Sweet and Sour Chicken and Rice.26 Green Bean Casserole.. 27 Chicken and Rice Casserole...28 Spanish Rice.....29 Chicken Moambe...30 Beef/Pork Recipes Taco Casserole...32 Italian Sausage Jambalaya...33 Chili Rice.34 Fiesta Stovetop Casserole..35 Seafood Recipes Baked Salmon with Broccoli Rice..37 Tips and Resources....38 1

Introduction This recipe book provides information on how to prepare healthy meals with the Illini Fighting Hunger Family Rice Casserole. You will also find nutrition information on the 5 basic food groups, as well as the nutrition information and breakdown for the base Casserole. This book also provides food safety and clean-up instructions, tips on where to shop, how not to waste, what to buy, and many more! 2

Food Safety, So You Don t Get Sick! About to cook? Touching food? Wash your hands! Scrub them with soap and hot water for 20 seconds (sing the alphabet) Cutting meat and/or vegetables? Always cut fruit and vegetables before cutting meat. If you cut meat first, sanitize the cutting board and knife with hot soapy water, followed by bleach or use two separate knives and cutting boards Preparing Food? What temperature should you cook your meat to? Chicken: 165 F Pork and Beef: 160 F Steak: 145 F Fish: 165 F How to check the temperature? Use a meat thermometer, which can be purchased at any grocery store Got Leftovers? 3

Eating the food within the next week? Store it in the refrigerator in small containers or covered bowls to keep your food outside of the temperature danger zone (41-141 F) Want to eat the food in the next few months? Store it in the freezer in air-tight bags or containers (0 F or below) Defrosting your frozen food? Put it in the refrigerator for 1-2 days or run ice cold water over the food to defrost it faster. It s not a good idea to leave food sitting on the counter or under hot water because bacteria may grow and make you sick Time to Clean-up? Dirty table-tops and counters? Wipe them down with hot soapy water, followed by bleach solution or antibacterial wipes. Using a hand towel? Change it daily to prevent bacteria growth Source: FoodSafety.gov 4

What Nutrients Are In the Casserole? Casserole Nutrition Label per serving (½ cup dry or 1 cup cooked casserole) Nutrient Amount Daily Needs Other Sources Calories (Energy, kcal) 220 2000 All food Total Fat (g) 5 44-78 Meat, fish, nuts, oils, eggs Cholesterol (mg) 0 200 Animal products Protein (g) 11 50-175 Meat, nuts, seafood, dairy products, eggs, beans Carbohydrates (g) 43 225-325 Vegetables, fruits, grains Sugar (g) 3 25g Fruits, vegetables, whole grains, avoid sugar in processed foods Dietary Fiber (g) 1 25-38 Beans, whole grains, nuts, fruits, vegetables 5

Nutrient Amount Daily Needs Other Sources Sodium (mg) 840 1500 Most foods, avoid high sodium processed foods Potassium (mg) 420 4700 Banana, sweet potato, potato, lentils, other fruits and vegetables Vitamin D (µg) 7.5 15 Sun, fortified grains, fortified milk Calcium (mg) 150 1000 Dairy products, leafy green vegetables Folate (µg) 200 400 Leafy green vegetables, supplements (important for before/during pregnancy) Iron (mg) 10.8 18 Red meat, beans, nuts, whole grains Vitamin C (mg) 48 80 Bell peppers, citrus fruits, strawberries, pineapple, other fruits Source: Information from Dietary Guidelines for Americans 2010 6

What is MyPlate? Myplate shows how a balanced meal should look by including the five food groups: fruits, vegetables, grains, protein, and dairy. The amount of food you need from each food group depends on your age, gender, and level of physical activity. Refer to http://www.choosemyplate.gov for more information. 7

Here are some tips and a short explanation about each food group: Fruits: Fruits can be any fruit (fresh, canned, frozen, or dried) or 100% fruit juice. Some examples of dried fruits include raisins, craisins (dried cranberries), banana chips, and dried apricots. Vegetables: Vegetables can be fresh, canned, frozen, dried or 100% vegetable juice. It is important to eat vegetables from all groups because each color provides different health benefit. Dark-green vegetables: broccoli, spinach, kale, collard and mustard greens, romaine, and dark green leafy lettuce Orange and red vegetables: carrots, red peppers, tomatoes, sweet potatoes, acorn and butternut squash Beans and peas: black, garbanzo, kidney, pinto, soy, and split peas Starchy vegetables: corn, green peas, and white potatoes Other vegetables: cauliflower, cabbage, celery, cucumbers, iceberg lettuce, zucchini, green beans, mushrooms, and onions 8

Grains: It is recommended that at least half the grains you eat each day should be whole grains. Some whole grains are oatmeal, brown rice, and foods that include whole wheat flour. Whole grains have more fiber which helps lower cholesterol and helps your digestive system run smoothly. Protein: Sources of protein includes poultry, seafood, beans and peas, eggs, soy products, nuts, and seeds. It is recommended to get a variety of protein from plants and animals and to include at least 8 oz. of seafood each week to improve health. Processed meats such as hot dogs, sausages, and deli meats have added sodium, so it s important to check the label to help limit sodium intake. Mandy Seay. Healthy Plate [online image]. Retrieved May 30, 2016 from www.fitday.com 9

Dairy Dairy contains a high amount of calcium, which is good for bones and teeth. Good sources of dairy and calcium include, low-fat milks, yogurts, and cheeses. For those that are lactose intolerant, some other sources of calcium include kale, bok choy, turnip greens, soy products, calcium-fortified juices, breads, cereals, and canned fish. Beware of sweetened milk products like flavored milk and yogurt because they contain empty calories. Empty calories come from solid fats and added sugars. Added fats and sugars add calories, but do not add many nutrients. Other examples of empty calorie foods are soda, candy, sugary cereal, and ice cream products. Small amount of empty calories are okay, but most people eat more than their daily limit. It is important to eat foods that give you energy and keep you healthy! Source: http://www.choosemyplate.gov 10

Don t Have All the Ingredients? Don t worry! Here are some substitutions you can make with food you have at home. If you don t have milk.you can use canned evaporated milk. For every 1 cup of milk, use ½ cup of evaporated milk and ½ cup of water. You can also use non-dairy milk like soy, almond, and rice milk. If you don t have meat... You can replace any meat in these recipes with a different kind of meat. If you re a vegetarian, you can use a can of beans instead of meat. If you don t have fresh vegetables.you can swap canned, frozen, or fresh vegetables in any of these recipes. You can also swap the type of vegetable for what you have at home or what you like to eat. If you don t have broth or stock.broth and stock just add flavor. You can simply use water if you don t have them. 11

Breakfast An important meal that will provide steady energy and get your day started off on the right foot! It is helpful to have a meal that is quick and simple. These meals can be made the night before, placed in Tupperware, and reheated in the morning for a quick easy meal. However, these meals are also easy to make the morning of! 12

Southwest Breakfast Casserole Ingredients 1 bag of casserole, prepared as directed on bag 6 eggs 1 cup milk 1 can black beans 1 cup of salsa 2 cups shredded cheese Directions 1. Cook rice according to directions 2. Preheat your oven to 350 degrees. Whisk milk and eggs together. Add remaining ingredient. Season with salt and pepper. 3. Place the mixture in the bottom of a 9x13 casserole dish. 4. Sprinkle with extra cheese if desired. 5. Place the casserole in the oven and bake until the egg mixture has solidified (about 30 minutes). 13

Breakfast Burrito This recipe is perfect for a quick breakfast on the go using leftover casserole. Ingredients 1-2 eggs - scrambled your favorite way or with the Mexican Eggs recipe (see below) Tortilla ¼ c of the cooked casserole 3 tablespoons of refried beans or black beans 1 teaspoon of oil (olive or canola) Salt & pepper to taste Salsa (optional) Mexican Eggs Heat 1 tsp oil in a pan and sauté 1 tbsp. chopped onion, 2 tbsp. chopped pepper, and 2 tbsp. chopped tomatoes (or vegetables of your choice) for about 3 minutes. Add 1-2 eggs, season, and scramble until firm, about 3 minutes. Directions 1. Heat beans and rice in separate bowls (can be done with the microwave). When eggs are done assemble burrito. Layer in rice, beans, and eggs. Top with salsa (optional). 14

Simple Casserole Prep 15

Pair the casserole with your favorite meat (chicken, beef, pork, etc.) and add your favorite vegetable (broccoli, green beans, carrots and asparagus, etc.) and/or a salad, and enjoy! Example recipe: Chicken, rice, and salad Ingredients 1 package of casserole, prepared as directed on bag 3 chicken breasts Bottle of Italian dressing (I will have to test for the exact amount, it s been a while) 4.5 cups of cooked green beans Salad (Will come back to this, I want to see if the pantry has anything for salads) Salt and pepper to taste Directions 1. Preheat the oven 350 F. Wash chicken breasts, lightly season with salt and pepper, place in oven-safe baking dish. Cover with Italian dressing. Bake for 400 F for 30 minutes. 2. While chicken is baking, cook casserole according to the directions on the package. 3. Cook green beans. 4. Once chicken is done, serve immediately, and drizzle the sauce from the pan over the chicken. 16

Vegetarian This casserole already has dehydrated vegetables and protein added to it but adding fresh additional ingredients can make it more appetizing for anyone! 17

Classic Vegetarian Casserole Create a quick, filling dish for your family by simply adding canned vegetables, cheese, and spices. This flexible recipe lets you swap any of the ingredients with what you have at home. Ingredients 1 bag of casserole- prepared as directed on bag 1 can diced tomatoes 1 can black beans, drained ½ cup chopped green onions (optional) 1 cup grated sharp cheddar cheese (optional) Optional seasoning suggestions: 1 tsp Italian seasoning, ½ tsp garlic powder, ½ tsp ground black pepper * Feel free to add as much as you would like of your favorites vegetables. Anything will work! Directions 1. Add remaining ingredients to prepared casserole and heat through. 18

Chickpea Curry Try this Indian-inspired recipe for a delicious vegetarian meal. Or mix it up by adding meat. Ingredients 1 tablespoon vegetable or canola oil 1 medium onion, chopped Optional spices: 1 tsp garlic powder, ½ tsp ginger powder, 1 tbsp. curry powder 2 cans (15 oz. each) chickpeas, drained, rinsed 2 cans (14.5 oz. each) diced tomatoes Optional add-ins: ½ cup finely chopped fresh cilantro, 1 tbsp. lemon juice, ½ tsp salt 1 package of casserole, cooked as directed Plain yogurt (optional) Directions 1. While casserole mix is cooking, heat oil in a large saucepan over medium heat. Cook onion and spices in oil about 2 minutes, until onion is tender. 2. Stir in chickpeas and tomatoes. Heat to boiling. Reduce heat; simmer uncovered 15 minutes, stirring occasionally. Stir in cilantro, lemon juice and salt. 3. Serve curry over casserole; top each serving with yogurt. 19

Cheesy Corn and Rice Casserole Ingredients 1 package of casserole 1 can cream of chicken soup 15.25-oz can whole kernel corn, drained 1 tablespoons butter, melted 1 cup shredded cheddar cheese Directions 1. Cook the rice according to package directions. 2. Combine cooked rice, cream of chicken, corn, and butter; mix well. 3. Pour into small greased casserole dish. Bake at 350 degrees F for 20 to 30 minutes or until bubbly. Remove from oven, top with cheese, and return to oven until cheese is melted. 20

Broccoli Rice Quiche Ingredients 3 cups milk (1.5 cups evaporated milk and 1.5 cups water) 6 eggs ½ cup finely chopped onion 6 oz. (1 ½ cups) shredded cheese 2 2-oz jars of diced peppers or 1 fresh bell pepper, diced 3 cups chopped fresh or frozen broccoli 1 package of casserole Directions 1. Heat oven to 350 F. Spray a 9x13 pan with nonstick cooking spray. In large saucepan, heat milk until very hot but not boiling. 2. Meanwhile, in small bowl, beat eggs until well blended. Add onion, cheese and peppers; mix well. 3. Stir broccoli and casserole mix into hot milk. Slowly add egg mixture, stirring constantly. Pour into sprayed pan. 4. Bake at 350 F. for 30 to 35 minutes or until knife inserted in center comes out clean. Let stand 5 minutes before serving. 21

Vegetable & Herb Stovetop Casserole Ingredients 1 package Stovetop Casserole mix 16 oz. of your favorite vegetables, frozen or canned Herbs and seasoning of your choice our favorites are onion, dried basil, and ground oregano 1 cup shredded cheese ¼ cup margarine ½ cup dry breadcrumbs Directions 1. Prepare Stovetop Casserole mix as directed. Heat vegetables (if using frozen) and add to prepared casserole mix. 2. Add seasonings of your choice and pour into a 9 x 13 pan. 3. Top with 1 cup shredded cheese. 4. Mix margarine and dry breadcrumbs; sprinkle on top of casserole. 5. Bake about 20 minutes, until bubbly. 22

Chicken Chicken is a great way to add lean protein to your casserole and keep if filling and nutritious for you! 23

Chicken Florentine Rice Casserole Ingredients ½ teaspoon garlic powder 1 box (10 oz.) frozen chopped spinach, thawed and squeezed dry 7 cups of water 2 cups shredded rotisserie chicken or cooked chicken 1 can (15.5 oz.) cannellini or white kidney beans, rinsed and drained 1 package of casserole, uncooked 8 oz. (2 cups) shredded cheddar cheese Directions 1. Preheat oven to 375. 2. In a large saucepan, add garlic powder, spinach, and water and bring to a boil. Reduce heat to low and simmer covered 10 minutes. Remove from heat. Stir in rice and let stand covered 5 minutes. Turn into 13 x 9-inch baking dish. Stir in chicken, beans and 1 cup cheese; sprinkle with remaining cheese. 3. Bake 10 minutes or until heated through and cheese is melted. FREEZING/MAKE-AHEAD DIRECTIONS: Prepare as above but do not bake. Let cool, then wrap in heavy-duty aluminum foil and freeze. To bake, preheat oven to 375. Remove from freezer. Bake covered 1 hour 15 minutes. Remove foil, then sprinkle with remaining 1 cup cheese. Bake an additional 10 minutes or until heated through and cheese is melted. 24

Hawaiian Rice Casserole Ingredients 1 package of casserole, uncooked 1 can (13.5 oz.) coconut milk 1 can (20-oz) can pineapple chunks, drained 1 can (10.75 oz.) cream of chicken soup 3 cups cooked chicken or ham, diced or shredded 1 large onion, diced and sautéed 2 bell peppers, diced Directions 1. Bring 6 cups of water to boil in a large pot. 2. Add the rest of the ingredients and simmer for 20 minutes. 25

Sweet and Sour Chicken and Rice Ingredients ½ tsp salt and pepper 1 pound of chicken breast cut into pieces Cooking spray 1 small onion, diced 1 medium red bell pepper, chopped 1 tsp garlic powder 1 bag of casserole mix ½ cup sweet-and-sour dressing 6 cups water Directions 1. Sprinkle salt and pepper evenly over chicken. 2. Brown chicken in a large sauce pan coated with cooking spray over medium-high heat 2 to 3 minutes on each side or until browned. Remove chicken from pan, and set aside. 3. Add onion, bell pepper, and garlic to the pan coated with cooking spray; cook on medium-low for 5 minutes. 4. Add casserole mix; cook for 2 minutes or until rice is opaque. Stir in dressing and water. 5. Add chicken pieces; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed and chicken is done. 26

Green Bean Casserole Ingredients 1 can (10.5 oz.) of cream of mushroom soup 2 cups milk 5 cups of water 1 package of casserole 2 cups chicken, cooked and cut into bite sized pieces 1 can (14.5 oz.) of green beans, drained 1 can (4 oz.) of mushrooms, drained 1 cup shredded cheddar cheese (use more if desired) Directions 1. Preheat oven to 350ºF. 2. Coat the casserole dish with nonstick cooking spray. 3. In a large sauce pan, combine milk, cream soup, water, and casserole mix and bring to a boil. 4. Remove from heat and stir in chicken, green beans, and mushrooms. Pour into the prepared casserole dish. 5. Spread shredded cheese on top of the mixture. 6. Bake uncovered for about 20 minutes. 7. Remove from the oven and cover the casserole loosely with foil to prevent over-browning. Bake an additional 20 minutes. Let it cool before cutting and serve with a side of salad. 27

Chicken and Rice Casserole Ingredients 1 package of rice casserole-uncooked (need 1.5 cups) 1 large can of cream of chicken soup 1 large can of cream of mushroom soup 1 package dry onion soup mix 6 pieces skinless, boneless chicken Directions 1. Sprinkle rice on the bottom of a well-greased casserole dish. 2. In a small saucepan or microwave-safe container, heat soups, stirring periodically. Pour soup over rice and mix. 3. Place chicken pieces on top, then sprinkle dry onion soup mix over all. 4. Cover with tin foil, bake two hours at 325 degree F 5. About an hour and a half into the bake time, remove casserole from oven, stir rice and flip over chicken. Recover with foil and continue bake time. 6. Turn off oven and let casserole sit in oven for 15 minutes. Then serve with salad. 28

Spanish Rice Ingredients 1 tbsp. oil 1 onion, diced 1 can (15 oz.) peas 1 package of casserole mix, uncooked 2 cans (14.5 oz. each) crushed tomatoes or tomato sauce 3 cups chicken broth (or water) Optional spices: 2 tsp paprika, 1 tsp garlic powder, 1/4 tsp ground black pepper 2 cups of cooked chicken, cut up Directions 1. Heat oil in skillet, then add onion and sauté, stirring frequently, until onion is translucent (about 5 minutes). 2. Cook casserole according to package using chicken broth (or water) and tomatoes instead of just water. Mix in spices. Then add cooked chicken, onions, and peas. 29

Chicken Moambe Ingredients 1 package of casserole, cooked as directed on bag 3 cups of cooked chicken, cut into pieces 2 tbsp. vegetable or canola oil 2 onions, chopped 1 can (8 oz.) tomato sauce Optional spices: 1 tsp garlic powder, 1 tsp ginger powder, 1 tsp red pepper flakes, salt to taste 1 cup water ¾ cup creamy peanut butter 3 green onions, chopped (optional) Directions 1. In a saucepan, heat oil. Add the onions and sauté until golden. Add the tomato sauce, spices, and water and mix well. Add chicken to the pot and mix. Turn heat to high, bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes. 2. Thicken mixture with peanut butter. Cook uncovered for an additional 10 minutes. 3. Serve with casserole mix and a salad. Garnish with green onions (optional). 30

Beef and Pork Add beef or pork is a great way to add flavor to the casserole. When picking out beef and pork try to stick to lean cuts and those that contain less fat. Meat is an excellent complete protein source. 31

Taco Casserole Ingredients 1 package of rice casserole, cooked 1 pound lean ground beef 1 package sodium-reduced taco seasoning ¾ cup water ½ cup shredded Cheddar cheese 2 tomatoes, chopped (optional) 1 avocado, peeled and sliced (optional) Directions 1. Preheat oven to 350 degrees F. Lightly oil a 10-inch round baking dish. 2. Cook casserole according to package directions. 3. While casserole is cooking, heat a 10-inch non-stick skillet over medium heat. Cook ground beef, breaking up chunks, until browned throughout, about 10 minutes. Drain off fat. 4. Stir in tomatoes, taco seasoning, and water and bring to a low simmer; simmer about 5 minutes. 5. Stir together ground beef mixture, casserole and 1/4 cup cheese. Spread into prepared baking dish. 6. Top with remaining cheese and bake until cheese is melted and bubbly, about 10 to 15 minutes. 7. Serve with your favorite toppings such as chopped tomatoes or avocado slices, if desired. 32

Italian Sausage Jambalaya Ingredients 16 oz. pork sausage 1 onion, chopped 1 green pepper, chopped 3 stalks of celery, chopped 1 can of kidney beans, drained and rinsed 1 can of diced tomatoes, with liquid 6 cups of water Optional seasonings: 2 tbsp. hot sauce, 1 tsp garlic powder, ¼ tsp cayenne pepper 1 bag of casserole Directions 1. Sauté sausage until cooked, remove from pan. 2. Add vegetables and sauté for 3 minutes. 3. Return sausage to pan. Add beans, tomatoes, hot sauce, casserole mix, and water. Cook casserole as directed on bag. Crock Pot Directions: Place all ingredients except for casserole mix in the slow cooker for 6-7 hours on low or 2-3 hours on high. About 45 minutes before serving, stir in rice. Turn the crock pot to high and cook another 30 minutes. 33

Chili Rice Ingredients 1 large onion 1 lb. lean (at least 80%) ground beef 1 can of bean chili 1 can of corn 1 package of casserole, cooked according to package 1 can of chopped tomatoes or can of tomato sauce Directions 1. Peel and chop the onion 2. In a 3-quart saucepan, cook the beef and onion over medium heat 8 to 10 minutes, stirring occasionally, until beef is thoroughly cooked. Drain fat from meat. 3. Add bean chili and canned tomatoes to the saucepan with the meat 4. Heat the mixture to boiling over high heat. Once mixture is boiling, reduce heat just enough so mixture bubbles gently. Cover with lid; cook 1 hour, stirring occasionally. 5. Serve with rice casserole 34

Fiesta Stovetop Casserole (contributed by Illinois-4H) Ingredients 1 package Stovetop Casserole mix ½ pound ground beef seasoned with taco seasoning 1 can (15 oz.) kidney beans 1 can (11 oz.) diced tomatoes with green chilies 1 cup shredded cheese Directions 1. Prepare Stovetop Casserole mix as directed. While casserole mix is simmering, brown ground beef and season with taco seasoning. 2. When stovetop casserole mix is prepared, add ground beef, kidney beans, and diced tomatoes with green chilies. 3. Pour into a 9 x 13 pan and top with shredded cheese. 4. Heat in the oven at 350 for 20 minutes, or until cheese is melted and lightly browned. 35

Seafood Fish contains many health benefits. It is loaded with important nutrients, such as omega-3 fatty acids, which are important for cardiovascular health, brain, and much more. It also contains vitamin D and protein! 36

Baked Salmon with Broccoli Rice Ingredients 2 salmon fillets 1 tbsp. lemon juice (optional) salt and pepper 1 cup of uncooked casserole 2 cups of broccoli florets, uncooked (or 1 bag of frozen broccoli) 1 large red onion, thinly sliced (optional) 1 tablespoon of olive oil Directions 1. Preheat oven to 450 degrees F. Spray baking sheet with cooking spray. 2. Prepare casserole according to package and stir in broccoli in the last 3 minutes. Let the rice and broccoli stand off the heat until the broccoli is tender, about 5 minutes. Fluff with a fork. 3. Season the salmon with salt, pepper, and lemon juice and place it on the prepared baking sheet. Bake the salmon in the oven until cooked through, 10 to 12 minutes. 4. Toss red onions with salt, pepper, and olive oil. 5. Top salmon with red onions and serve with broccoli rice. 37

Tips and Resources 38

Tip #1 Tip #2 Don t Waste! Choosing fruits and vegetables that are dried, frozen, or canned in water, light syrup, or in 100% juice last longer and cut down on waste. 39

Tip #3 Tip #4 What s a better deal? Compare unit prices of the same products by different brands to check which is a better deal. (Total Price / Size = Unit price) 40

Enjoy! This casserole is great to experiment with and try new things. There are many meal possibilities. Try to combine with your favorite foods! Many great thanks to the University of Illinois Dietetic students, Illinois 4-H, Wesley Food Pantry, and the board of directors for Illini Fighting hunger that made this cookbook possible. It could not be complete without the help and input of all these fine people. Please visit illinifightinghunger.org for more information! 41