One Dish Wonder

ONE-DISH WONDERS

With a modest makeover, casseroles supply carbs, protein, and tons of vitamins-without the fat
Runner's World Magazine published 09/20/2006


A runner's casserole should have four standard components: a quality protein, a complex carbohydrate, vegetables, and a sauce. A topping is optional, but can add nutritional value. If you start with cooked ingredients, such as leftover cooked brown rice, the cooking time will be about 30 minutes at 350 degrees. Uncooked ingredients, such as pasta, will need more moisture (water or vegetable stock) and can take up to 90 minutes to bake. Use a glass baking dish spritzed with canola or olive oil cooking spray and cover with foil for all but the last 10-15 minutes of baking.

Create your own healthy casserole by picking one food from each category below (amounts are approximated for an eight-inch by 12-inch casserole dish).
Quality Protein:
12 oz canned salmon or tuna
2 c cooked chicken, turkey, or lean cubed ham
1 lb ground and browned lean beef
4 soy burgers crumbled

Carb Choices:
2 to 3 cups cooked wild or brown rice
2 to 3 cups cooked whole-grain pasta or mashed potatoes
1 tube polenta cut into 1/2-inch rounds
2 1/2 cups steamed sweet potatoes

Veggie Options:
1 1/2 to 2 cups of precut, slightly thawed frozen:
broccoli
carrots
green beans
asparagus
stir-fry combination
okra

Sauces:
1 10-ounce can of condensed, reduced-fat cream of mushroom, celery, broccoli, or potato soup
Stewed tomatoes
1 1/2 cups pasta sauce
1 1/2 cups salsa

Toppings:
1/2 to 1 cup shredded cheddar cheese (reduced fat), part-skim mozzarella, or Parmesan
1/3 cup wheat germ or chopped nuts
1/2 cup whole-wheat seasoned bread crumbs

Tuna Tarragon Pasta Salad

TUNA TARRAGON (Pasta) SALAD from Souplantation
5 cups small shell pasta
1 1/4 cups penne pasta
1 cup spinach fettuccine pasta, in 3" lengths
2 tablespoons canola oil
2 cans tuna (6 ounces each) with liquid
2 cups sweet pickle juice
1 3/4 cups mayonnaise
1 1/2 cups diced sweet pickle (1/8 inch dice)
1 cup diced celery (1/8 inch dice)
1/2 cup sour cream
1 1/2 tablespoons dry tarragon leaves
1 teaspoon table salt
1/2 teaspoon white pepper

For pasta: In a pot, bring water to a full boil. Add pasta and cook for approximately 10 minutes in boiling water until al dente (soft, but still firm). Immediately strain pasta and flash-cool in cold water. Drain water completely. Coat pasta with oil (or cooking spray) to prevent sticking. Set aside.

For tuna and dressing: Place tuna in a container and break down into small pieces. Add the remaining ingredients and thoroughly whisk to combine.

Assemble salad: Combine dressing and cooked pasta and thoroughly mix. Allow salad to marinate for 8 hours. Season to taste with salt, pepper or sweet pickle juice.

Yields about 12 cups.

Tuna Nicoise Pasta Toss

Tuna Nicoise Pasta Toss
Makes 5 servings
Cooking Light Magazine, May 1997, modified

Ingredients:
2 c small red potatoes, cut into bite sized cubes (~10oz / 4 to 5)
2 c cut green beans
4 T olive oil, divided use
1/3 diced onions 3 garlic cloves, minced
4 c uncooked cavatappi (spiral-shaped pasta)
2 T minced fresh or 2 t dried tarragon
2 T yellow mustard
1 T white wine vinegar
½ t salt
1 – 9 oz can solid white tuna in water, drained
Freshley ground pepper

1. Place potatoes in a medium saucepan. Cover with water; bring to a boil. Reduce heat; simmer 7 minutes. Don’t overcook—will cook longer in step 2. Add beans; cook an additional 3 minutes or until beans are crip-tender. Drain.
2. Heat 1 tablespoon oil in saucepan over medium heat. Add onions saute 3 minutes. Add potatoes, beans, and garlic; cook 3 minutes, stirring occasionally.
3. Cook pasta according to package directions, omitting salt and fat. Drain; set aside.
4. Combine 3 tablespoons oil, tarragon, mustard, vinegar, and salt; stir well. Combine pasta, potato mixture, and tuna in a large bowl; toss well. Drizzle mustard mixture over pasta mixture, tossing gently to coat. Serve with freshly ground pepper.
   

Other suggestions and comments:
Yield: 5 servings
Serving size: 1 ½ cups
Calories~390
Substitute broccoli for green beans.
First tried 19 August 2005. Corey likes this a lot.