In a large skillet or frying pan combine 1 grain, 1 vegetable, 1 meat/alternate, 1 liquid/soup and seasonings of your choice from the list below.
Bring the mixture to a boil. Reduce to low heat, then cover and simmer for 25-30 minutes. If the liquid dries up before the cooking time is complete, just add some water. You can also add extra liquid and turn your casserole into a soup or stew.
Add a topping before serving.
2/3 cup uncooked or 1 ½ cups cooked rice
1 cup uncooked or 2 cups cooked macaroni or other noodles
Hint: You can also break up long pasta such as spaghetti or lasagna noodles.
1 cup of fresh, frozen, canned or leftover vegetables such as:
Broccoli, cabbage, carrots, cauliflower
Green or yellow beans
½ cup cooked leftover meat (cubed if necessary)
½ pound cooked ground meat
7 ½ oz. can of tuna or salmon
¾ cup tofu (cubed)
½ cup canned beans (e.g., chick peas, lentils, etc.)
3 hard-boiled eggs (sliced)
10 oz. can of soup:
Tomato, cream of mushroom/chicken/celery soup, or your favourite soup, plus 1 can of water ( ½ can if grain is cooked)
1 ¼ cups soup stock
2 cups milk
2 ½ cups of canned tomatoes
½ to 1 tsp of:
Garlic or onion powder
Chili powder, curry powder
Sesame seeds / nuts
Crushed tortilla chips
Variation: You can also bake the casserole in an oven-safe glass dish at 350oF (180oC) for about 1 hour or until it is hot and bubbly.