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Do you want a meal that is balanced and nutritious? Think lasagna, or maybe pizza. Casseroles are easy to prepare dinner, and can be loaded with the variety you need in your daily diet.
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I’m not talking about the pizza you buy at the local restaurant, the street. That’s usually dripping in fat, and often cheese-based “artificial.” I’m talking about the kind you make at home with ingredients you know are good for you and your family.
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These tasty meals contain all the basic food groups: meat, vegetables, dairy products and cereals. They also have everything you need to keep your metabolism running smoothly: proteins, carbohydrates and fats.
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May be more or less healthy depending on the ingredients you choose.
For example, lean meats. While ground beef – hamburger – it’s usually a staple of pizza or lasagna, if you choose extra-lean, then drain off any fat, you will not get too much fat. I read a recommendation, after browning the meat, crumbled, and then wash it under hot water, but I personally would not go that far.
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If you have leftover beef or pork or chicken, why not shred and add it instead of or in addition, the ground beef?
Pizza and lasagna are generally tomato-based sauce – a good start to the vegetables. But what else do you add? Mushrooms, onions and olives come to mind, but some people add fresh tomatoes and even broccoli. Your taste is really the only guiding principle here. And then there’s cheese, a dairy food. low-fat mozzarella tastes great, but you can add other favorites as well.
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If you’re taking care to eat whole grains, your lasagna noodles and your pizza crust can be made with whole wheat.
What about pots? Even if you’re not an accomplished cook, you can create a balanced meal that taste good and be good for you.
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Start with a carbohydrate: potatoes, pasta or rice. Next, choose the meat you add. This can be a can of tuna, browned ground beef (or pork, or turkey or chicken), or you can use the surpluses that would otherwise turn green in the fridge.
If you have leftover roast or steak or maybe a chicken breast, cut into bite-sized blocks.
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Next, the vegetables. They may be fresh, canned or frozen. Choose the ones you like best, but try to include some dark green or dark yellow / orange to give you the most nutritional value. Carrots, peas, broccoli and are always good in a saucepan.
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Finally, you need something to keep everything together and make a bit ‘creamy. Cheese and milk are good, so I condensed canned soups, diluted with a little bit ‘of milk or water. Mushrooms, celery, asparagus, cream of chicken and cheese are a few that work very well in pots.
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One of the advantages of pots is that you can balance the amount of protein and carbohydrates to meet your dietary needs. If you’re taking it easy on carbohydrates, use less – but if you are willing to enter into some extreme physical activity, you can use more.
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Another benefit for busy people is that you can make enough for 2 or 3 meals and freeze what you do not use today. Instead of eating a TV dinner, poor nutrition, you can enjoy your healthy, home cooked casserole.
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