Casseroles and Other Combinations

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

2. 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

3. 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

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

5. 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

6. Stir-Fries • Quick, easy way to make flavorful, nutrient-rich dish • Cut all ingredients and assemble them in order before cooking • Wok – ideal appliance

7. 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

8. 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

9. 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

10. Pizza • Hearty main dish served on a crust • Traditionally – yeast crust topped with tomato-based sauce, cheese, and other toppings • Numerous variations available

11. 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

12. 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

13. GRATE CHEESE – mozzarella, feta, gouda, cheddar, Swiss, or parmesan • Pizza baked at 425oF; time depends on size of pizza and the ingredients used

14. Casseroles • Tasty blend of cooked ingredients heated together to develop flavor

15. 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

16. Seasonings and aromatic vegetables add flavor and texture

17. 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

18. 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

19. 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

20. 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

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