1. 1 Casseroles, Stir-Fries, etc Chapter 29

2. 2 Casserole = mixture of cooked foods heated in a baking or casserole dish

3. 3 Why a Casserole??? 1. flexibility new combinations, trial and error 2. time management **only one skillet or pan **freeze ahead of time

4. 4 3. economy **use leftovers **small amount of meat, poultry or fish 4. nutrition and appeal **include any food group **get variety, tastes, texture, color

5. 5 Nutrition and Variety **high-carb foods (pasta and rice) (food energy) **vegetables contribute fiber and vitamins **cheese boosts calcium **lean meats, poultry, beans, eggs boost protein

6. 6 Casserole Creations Plan: check kitchen see what to start with **chart on pg 391 for ideas Precook: pasta, rice, meats, poultry **defrost frozen vegetables

7. 7 Assemble: combine ingredients in baking dish Bake: time varies for number of servings ***typically 30 minutes ***in conventional oven uncover the last 15 minutes

8. 8 Simple Skillet Meals **macaroni and cheese = stir in cooked broccoli, or other veggies **packaged mix of rice, noodles couscous = stir in leftover veggies, meat or poultry

9. 9 **combine uncooked rice with broth add leftover beef, mushrooms, asparagus, cover and simmer until rice is cooked

10. 10 Super Stir-Fries Stir-frying = cooking small pieces of food quickly with little oil over high heat Veggies that work well are: Snow peas, celery, sliced carrots, broccoli, bamboo shoots Meat adds protein, firm tofu works well **serve stir-fry over rice

11. 11 wok = special pan with a narrow, round bottom and a wide top designed for stir-fry cooking

12. 12 Tips: **have ingredients ready and waiting **keep pieces the same size and shape **only a small amount of oil (heat before you add ingredients)

13. 13 **raw meat, poultry, fish cook in other pan first **add ingredients in order of how long they need to cook **when veggies are done add meat or poultry

14. 14 **add liquids and seasonings last use broth, fruit juice, vegetable juice, soy sauce, mustard **use cornstarch to thicken to make sauce

15. 15 Summary Mixed dishes offer several advantages, including flexibility, time management, economy, nutrition, and appeal. Combing nutrient-dense foods in mixed dishes provides variety and good nutrition

16. 16 You can create a tasty, nutritious casserole by following these steps: plan pre-cook, assemble, and bake Skillet meals and stir-fries are other ways to create quick, easy mixed dishes