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Cooperative Extension: Food & Health
Home
Food Preservation
Food Safety & Business
Nutrition Education
Physical Activity
Recipes
Spoonful Blog
Farm Food Safety
Maine Garden to Lunchroom
Maine Harvest for Hunger
Maine Hunger Dialogue
Publications
Dining with Diabetes
Contact Us
Make Your Own Recipe: Casserole
Grain + Protein + Vegetable + Seasoning + Topping
Name Your Recipe
*
Customize the name of your recipe (example: Jane's Favorite Casserole or John's Best Chicken Casserole).
Grain
Select ONE.
3 cups cooked whole-grain pasta 3 cups cooked whole-grain pasta (macaroni, penne, spiral, bow ties)
3 cups cooked brown or white rice
Protein
Select ONE.
2 cups cooked dry beans or one can of beans, drained and rinsed
2 cups cooked lean ground beef, turkey or chicken
2 cups cooked and diced chicken, turkey, ham, lean beef or lean pork
1½–2 cups cooked or canned fish, seafood
Vegetables
2–3 cups sliced fresh zucchini or summer squash
2–3 cups diced fresh tomatoes
Seasoning
Select one or more.
½ cup chopped celery
¼ cup chopped onion
1–2 cloves minced garlic
1–2 teaspoons mixed dried herbs (basil, thyme, oregano)
Salt and pepper to taste
Topping
Select one or more.
2 tablespoons grated Parmesan cheese
¼ cup shredded Swiss, cheddar or Monterey Jack cheese
¼ cup whole-grain bread or cracker crumbs
Email
*
Include your email address and we'll email you a copy of your recipe.
Enter Email
Confirm Email
Email
This field is for validation purposes and should be left unchanged.
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