Live Healthy With Casseroles

Cooking is fun but not when you have other unavoidable work. Therefore, it is better to decide in

advance what to cook. This will ensure balanced meal for your family. Casserole can be one such

dish.

Casserole is also referred to a type of dish apart from a container that keeps the food hot for longer

duration. A casserole containing vegetables as well as meat is full of all important recommended

nutrients and takes less time in cooking. Cooking in an extra large casserole saves time and effort,

especially if half is left over for the next night.

Cooking Meat in Casserole:

Various sizes of chicken pieces are suitable for making a meat casserole, but it’s advisable to

remove the fat and skin first. Fish is ideally not suited to be cooked in casseroles. The soft flesh of

fish breaks up quickly and is ideal for fast cooking methods such as grilling or baking.

Recipe is pretty simple and goes like this :cut the meat into even-sized pieces and give it a coating

of flour. Browning the meat in a frypan before cooking isn’t necessary; you can get equally

successful results when the meat is cooked without browning first.

Sauces and salt

Good sauces add good flavor to any type of meal. There is no need to add extra salt to a casserole

dish as it becomes extra salty as the liquid evaporates when the sauce starts to thicken.. A tomato-

based sauce is a great addition to any casserole. Any vegetable sauce like a tomato sauce is better

than a cream based sauce because of low fat content.

Vegetables And fruits

A vegetable casserole is an ideal and nutritious dish for vegetarians. Fast cooking vegetables

should be added towards the end of cooking to prevent them from getting over cooked likes

broccoli, peas etc. However, other vegetables should be added at the beginning. A combination of

chicken and pineapple, chicken and apricots can be a great surprise for your afternoon supper. The

choice is unlimited, depends on your imagination.

The latest recommendation for people with diabetes is to increase fruit and vegetable intake to at

least 3-4 serves of each per day. Adding fruit to meat dishes is a great way to work toward meeting

this guideline.

Casseroles can further be made fibrous by adding legumes or lentils. There are many wonderful

nutritional benefits from adding lentils and beans to meals for people with sugar related diseases.

Dietary guidelines recommend 4-5 serves of legumes each week.

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