Category: Cooking School

4 Easy Steps to Making a Casserole

11/19/2019

Winter is a great time for casseroles! Casseroles make a delicious meal or side dish, especially for holiday parties and gatherings with family and friends. They are portable, easy to prepare, and you can customize them any way you like. Just follow these simple instructions and you’ll have a nutritious, balanced meal that won’t break the bank.

How to Make Your Casserole

Grease a 13 x 9 or 2 quart baking dish with cooking spray, vegetable oil, or butter.
Choose ingredients from the groups below and mix together in your baking dish. Cover with a heat-resistant lid or aluminum foil.
If you are ready to bake, preheat oven to 350°F and bake for 20-50 minutes until the casserole is heated through. Add any extra toppings like cheese in the last 10 minutes so they do not burn.
If you are not ready to bake, place the covered dish in the refrigerator for up to 3 days before baking. You can also freeze a casserole for up to 2-3 months. Just thaw in the refrigerator 1-2 days before you are ready to bake.

Casserole Ingredients

Whole Grains / Starch

2 cups of cooked pasta, rice, quinoa, other whole grain, or potatoes
- Whole Wheat Pasta
- Brown Rice
- Quinoa
-Sliced/Diced Potatoes

Protein

2 cups cooked meat, beans, or approximately 2 cans of fish
- Beans / Legumes (Chickpeas, Black Beans, Lentils)
- Diced Chicken or Ham
- Ground Turkey
- Lean Ground Beef
-Sliced Chicken Sausage
- Canned Tuna or Salmon

Vegetables

2 cups of chopped fresh, frozen (thawed and drained), or canned (drained) veggies
- Broccoli
- Cauliflower
- Spinach
- Green Beans
- Peppers
- Corn
-Peas
- Mushrooms
- Squash or Zucchini

Sauce

2 cups of sauce (or enough to cover the other ingredients)
- Canned Tomatoes or Tomato Sauce
-Basic White Sauce (Made with Butter, Flour, and Milk)
- 1 Can Low Sodium Cream Soup (Cream of Mushroom, Chicken, Potato, Tomato, etc. Thinned with Nonfat Milk)
- Salsa

Seasonings

1–2 teaspoons of dried spices, 2-4 teaspoons of fresh herbs
[Learn more about using herbs or seasoning blends.]
- ¼  Cup Chopped Onions or Scallions
- ¼  Sliced Black Olives
- ½  Cup Chopped Celery
- 1-2 Cloves Chopped Garlic
- Onion, Garlic, or Curry Powder
- Herbs like Oregano, Basil, Cilantro, Thyme, Marjoram, or Tarragon
- Salt and Pepper (To Your Liking)

Toppings (Optional)

- ¼ Cup Shredded Low Fat Cheese
- 2-4 Tbsp Parmesan Cheese
- ¼ Cup Chopped Nuts
- ¼ Cup Bread Crumbs
- Nonfat Sour Cream or Plain Yogurt (Add After Baking)

Classic Casserole Ideas

Rice & Beans Casserole
Brown Rice + Black Beans + Green Onions + Corn + Salsa + Garlic + Low Fat Monterey Jack Cheese + Nonfat Sour Cream

Baked Italian Pasta
Whole Wheat Pasta (Rotini or Elbows) + Lean Ground Beef + Spinach + Tomato Sauce + Garlic + Parmesan Cheese

Green Bean Casserole (No Grains or Protein)
Green Beans + Cream of Mushroom Soup + Onion Powder + Bread Crumbs

Healthy Casserole Tips

Use cheese sparingly. Cheese is delicious! But, it can add lots of calories, fat, and sodium to your dish.
Look for lower sodium and reduced fat canned soups and sauces, and rinse and drain canned vegetables to remove extra salt.
Casseroles are a great way to use leftovers! If you make extra grains and pasta, save them in the fridge. You will be able to assemble them into a casserole in minutes.
You can make casseroles in the microwave. In a glass dish using the 50% power setting, microwave the casserole for 10-30 minutes checking frequently to see if it is warm throughout.

Casserole Recipes

Would you rather just use a recipe? We’ve got loads of casserole recipes. Here are a few favorites:

Curried Chicken & Rice

Fajita Chicken Bake

Salmon Pasta Bake

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How to Make Perfect Hard Boiled Eggs

4/18/2019

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We really like eggs here at SNAP4CT! They were even featured as one of the "Cheapest Protein Foods." As you can probably guess - eggs are inexpensive! Hard boiled eggs make a quick, healthy snack. Here are some tips on making (and eating) the best hard boiled eggs:

6 Easy Steps for Making Hard Boiled Eggs

Place the eggs in a pot.
Pour water into the pot until the eggs are covered.
Put the pot on the stove with a cover.
Turn the heat on medium/high and cook until the water starts to boil.
Once the water is boiling, remove the pot from the heat and let sit for 6 minutes with the cover still on.
When the 6 minutes is up, rinse the eggs with cold water and peel.

Egg Tips:

Start with cool, room temperature water. This makes it easier to peel when you are done.
To make a soft boiled egg, let it sit for 4 minutes after boiling.
If you don't have a cover for the pot you're using, you can use tinfoil.

After boiling, this is what your egg will look like when you let it sit in the covered pot for...

4 minutes

5 minutes

6 minutes

Very runny yoke

Hard/runny yoke

Hard yoke

Make Them Egg-stra Tasty!

Get creative and perk up your egg with the following tips:

+ Try one of our savory Sodium Free Spice Blends
+ Sprinkle with hot sauce
+  Season with garlic powder
+  Add a dash of salt & pepper
+  Use an egg as the protein in a Build -Your-Own Salad

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How to Set Up a Kitchen for Less Money

12/27/2018

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It's cheaper to eat at home than to eat out. But it may not feel that way if your kitchen lacks some basic tools. Don’t get overwhelmed! You really don’t need fancy equipment to make healthy meals. We’ll help you set up your cooking space so that you eat well and spend less.

Where to Find Inexpensive Kitchen Tools

Many basic kitchen tools can be purchased at a dollar store or at large discount stores. Oftentimes it is less expensive to buy things in a set. A cookware set that has pots, pans, and serving utensils is often cheaper than buying pieces separately. Yard sales and thrift stores also have very good quality kitchen products for less money. You don’t need to buy everything at once. It helps to set a budget for new kitchen tools or appliances, or to watch for sales.

Multipurpose Kitchen Items - Save Money & Time

Some household basics can have many uses, saving you money and space.

Large Ovenproof/Microwavable Plate – even just a single plate can help you make a variety of meals from sandwiches to salads, pasta dishes, pita pizza, and more.
Coffee Mug – a mug can be used for eating whole grain cereal, or heating oatmeal, soup, or chili, or even making a single portion of a healthy dessert.
Kitchen Shears/Scissors – kitchen scissors allow you to cut veggies, fruits, and even meats, all without needing a cutting board. Just be sure to always clean them thoroughly after using on raw meat.
Hot Pot – a hot pot quickly cooks pasta, brown rice, soups, and steamed vegetables, and costs less than $10.

The Kitchen Basics

Following are some of the most common and useful tools for cooking, serving, and eating healthy meals at home. You don't need everything on these lists, and you don't need large quantities either. In fact, having fewer utensils and tableware actually means less to clean and less to store.

Tableware for Serving Food

Bowls
Plates
Utensils (Spoons, Forks, and Knives)
Cups / Glasses
Large Serving Spoon

Cookware & Bakeware

Medium/Large Skillet (and/or Large Glass Casserole Dish for Microwave)
Medium/Large Pot
Baking Sheet
Baking Dish (9" x 13" is the most common size)
Spatula
Oven Mitt
Food Thermometer

Food Prep Tools

Can Opener
Cutting Knife
Medium/Large Mixing Bowl
Measuring Cup(s)
Measuring Spoons
Cutting Board
Strainer/Collander
Cheese/Vegetable Grater

Food Storage Containers

Glass Containers with Lids
Storage Bags or Plastic Wrap
Recycled Food Jars or Mason Jars

Appliances

Oven or Large Toaster Oven
Microwave
Electric Skillet (if you don’t have a stove burner)
Hand Mixer
Food Processor or Blender
Crock Pot (optional, but a great time-saver)

Keeping Your Kitchen Tools Organized

If you have limited storage space, or move a lot, you can put all your kitchen supplies in plastic storage bins. They help keep your tools clean when not in use. And, clear bins help you see where everything is. We have some in our tiny SNAP4CT kitchen that keep us organized.

It can seem expensive to buy kitchen tools. However, it is worth the effort. The health benefits and cost savings of eating healthy meals at home really do add up $$$. Start with a few items and add as you go. Before you know it you'll be a kitchen pro.

The following recipes need just one pot to make...

Skillet Noodles and Beef
with Spinach

One Pot Mac & Cheese

One Pot Pasta with Veggies

And, here are recipes that only need one pan or dish...

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How to Make Chicken Broth

4/20/2018

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Chicken broth is so easy to make! Plus, it saves money and reduces wasted food because you make it from leftover chicken and chicken bones.

All you need is a large pot, chicken bones, and some seasonings. The suggested ingredient list can get you started, but don’t worry if you don’t have them all.

We will take you step-by-step as you build your own tasty broth!

NOTE: This works for making turkey broth too. Just use leftover turkey bones instead.

Chicken Broth Ingredients

Bones from a whole chicken, or chicken thighs (4-5 lbs)
5 carrots
5 ribs of celery
2 leeks (optional)
1 medium onion
1 cup of chopped parsley
3 cloves garlic
12 cups of water

1. Save your chicken bones

After you've cooked and eaten chicken, save the bones, skin, and everything else you couldn't eat. Put everything in a large pot.

2. Cut up your veggies and seasonings

We used carrots, celery, onions, garlic, leeks, and parsley. You can use anything you have on hand!

The more veggies and seasonings you add the more flavorful your broth will be. If you don't have these extras that's okay too!

3. Place veggies and seasoning in the pot with your chicken bones

4. Add water and put the pot on the stove

Add enough water to cover all of your ingredients by about 1 inch. We added 12 cups of water to this recipe. Keep in mind that some of your veggies will float!

5. Bring to a boil and then simmer

Boil your pot of water, veggies, and chicken for about 20 minutes. Then lower the temperature and let your broth simmer for 1-2 hours. The longer you let your broth simmer the more flavorful it will be.

6. Strain your broth

Let the broth cool a little bit before straining it. Place a colander or mesh wire strainer over another large pot or a large bowl. Pour the broth through your strainer and into the other container so that bones and flavorings are removed.

7. Use your broth or store for later

Your broth is now ready to use to make delicious soup.

Or, to save your broth for another meal, let it cool. Then store it in the fridge if you plan to use it within the next week, or freeze it to use whenever you need a tasty meal.

Ready to use your broth now?

Check out Soup in 4 Steps or:

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SNAP4CT Blog

4 Easy Steps to Making a Casserole

How to Make Your Casserole

Casserole Ingredients

Whole Grains / Starch

​Protein ​​

​Vegetables

​Sauce

Seasonings

Toppings (Optional)

Classic Casserole Ideas

Healthy Casserole Tips

Casserole Recipes

How to Make Perfect Hard Boiled Eggs

6 Easy Steps for Making Hard Boiled Eggs

After boiling, this is what your egg will look like when you let it sit in the covered pot for...

Make Them Egg-stra Tasty!​​

How to Set Up a Kitchen for Less Money

Where to Find Inexpensive Kitchen Tools

Multipurpose Kitchen Items - Save Money & Time

The Kitchen Basics

Tableware for Serving Food

Cookware & Bakeware

Food Prep Tools

Food Storage Containers

Appliances

Keeping Your Kitchen Tools Organized

The following recipes need just one pot to make...

And, here are recipes that only need one pan or dish...

How to Make Chicken Broth

1. Save your chicken bones

2. Cut up your veggies and seasonings

3. Place veggies and seasoning in the pot with your chicken bones

​4. Add water and put the pot on the stove

5. Bring to a boil and then simmer

6. Strain your broth

7. Use your broth or store for later

Ready to use your broth now?

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Make Them Egg-stra Tasty!

4. Add water and put the pot on the stove

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