One-Dish Wonders

Anonymous

One-Dish Wonders

Anonymous

I received this article in an email from Runner's World. They have some of the best ideas for quick, healthy meals!

ONE-DISH WONDERS

A runner's casserole should have four standard components: a quality protein, a complex carbohydrate, vegetables, and a sauce. A topping is optional, but can add nutritional value. If you start with cooked ingredients, such as leftover cooked brown rice, the cooking time will be about 30 minutes at 350 degrees. Uncooked ingredients, such as pasta, will need more moisture (water or vegetable stock) and can take up to 90 minutes to bake. Use a glass baking dish spritzed with canola or olive oil cooking spray and cover with foil for all but the last few minutes of baking. Create your own healthy casserole by picking one food from each category below (amounts are approximated for an eight-inch by 12-inch casserole dish). Quality Protein 12 ounces canned salmon or tuna 2 cups cooked chicken, turkey, or lean cubed ham 1 pound ground and browned lean beef 4 soy burgers crumbled Carb Choices 2 to 3 cups cooked wild or brown rice 2 to 3 cups cooked whole-grain pasta or mashed potatoes 1 tube polenta cut into 1/2-inch rounds 2 1/2 cups steamed sweet potatoes Veggie Options 1 1/2 to 2 cups of precut, slightly thawed frozen: broccoli carrots green beans asparagus stir-fry combination okra Sauces 1 10-ounce can of condensed, reduced-fat cream of mushroom, celery, broccoli, or potato soup Stewed tomatoes 1 1/2 cups pasta sauce 1 1/2 cups salsa Toppings 1/2 to 1 cup shredded cheddar cheese (reduced fat), part-skim mozzarella, or Parmesan 1/3 cup wheat germ or chopped nuts 1/2 cup whole-wheat seasoned bread crumbs Protein Penne Casserole This delicious dish delivers 42 grams of protein per serving, along with ample carbs and fiber, all for 425 calories. 3 cups cooked whole-grain penne pasta 1 pound ground turkey, browned with 1 small onion and 2 cloves garlic 1 can (15 ounces) diced tomatoes with herbs (plus 1/2 can water) 1 package frozen spinach, thawed and drained 1 cup part-skim grated mozzarella cheese 1/2 cup sliced olives or olive tapenade Preheat oven to 350 degrees. Combine pasta, cooked turkey-onion mixture, tomato, liquid, and spinach in a bowl and put in a two-quart glass casserole dish sprayed with canola cooking spray. Top with grated cheese and sliced olives. Cover with foil and bake for 15 minutes, uncover for another 15 minutes until cheese is browned. Serves four.

lvtwoqlt

that casserole sounds close to the quick chicken pie I make. I use the chicken, frozen vegetables, and cream soup mixed in the dish. top with pkg of cornbread mix mixed according to directions. bake at 350 for 30-45 minutes until cornbread is done. 

It would be interesting to add the different ingredients to make a totally different type of dish.

Sheila

AnneW

marin,

That is such a cool idea. Just picking from the categories. The possibilities are endless. Well, not endless, but I can't remember how to do exponents and math anymore, but you get my drift!

I see a tuna, brown rice, broccoli, and pasta sauce meal in my near future!

Anne

beth1225

If you guys have a Sam's Club near you, they have a ahvde canned chicken.  I know sounds gross.  But by itself it is.  It is made by their store brand, Members Mark, and comes in a 3 or 4 pack.  It is great for the chicken pie or if you need chicken quick and no time to cook it.  I like to have it around for when the power goes out and we are using gas to cook with.  Good thing I am old enough to know how to use a church key instead of the electric can opener.

Marin, I love that list.  I am going to print it out and put it on the fridge.  It will make it easy for dh or ds to make a dinner.  Thank you so much!

Hi up there Sheila!

Anonymous

Marin, that sounds wonderful!

I just made chicken tetrazzini.  It was simple and much lighter than some I've seen.

It said to buy a roasted chicken.  I didn't want to do that because many times they are too greasy.  So, I backed some chicken breasts and took the meat off.

It called for three cups cooked chicken, three red or yellow peppers, two tablespoons butter (or you could use olive oil), 8 ounces small mushrooms, 1 - 14 oz chicken broth, 1/4 cup flour, 1/2 cup milk, 1/8 teaspoon black pepper, 1/2 cup Swiss shredded cheese (if I remember correctly but it won't make any difference cuz I added a tad bit more..hubby likes cheese), asparagus,  8 oz.spaghetti or linguine and I think that's all.

It said to cook the spaghetti in Dutch oven per directions.  The last minute of cooking add asparagus (I didn't do this part..had it on the side).  Drain.  In the meantime in a large skillet cook mushrooms and peppers until mushrooms are tender in butter (or olive oil) over medium heat.  Add the 1/4 cup flour and pepper until well mixed.  Add chicken broth and milk all at once and stir until well blended and cook until bubbly and thickened.  Add the veggies, cheese and chicken to spaghetti that's in the Dutch oven and toss gently.  Of course you can always tweak the recipe to your liking.

Now, this is from memory.  I think I remember all of it. LOL

I thought it was pretty good. 

cp418

Thank YOU!!! I love anything with minimal pots! Shirley - sounds yummy with the mushrooms, peppers and cheese! Joann