1. 7 Steps to
Creating a Casserole
Pinchin’ Pennie$ in the Kitchen
Created by:
Julie Garden-Robinson, Ph.D., R.D., L.R.D.
Food and Nutrition Specialist
Becky Berg, Program Assistant

2. 1. Choose One Starch*
• Rice
• Pasta
• Potatoes
*You can use leftover cooked
rice, pasta or potatoes.

3. 2. Choose One Protein
• Ground beef
• Cooked and diced meat
–Chicken, turkey, ham, beef or pork
• Hard-cooked eggs
• Can of tuna or salmon
• Can or dry edible beans
–Pinto, black, white, navy, kidney

4. 3. Choose One or More Veggies
(Canned, Fresh or Frozen)
• Broccoli
• Cauliflower
• Carrots
• Green beans
• Squash

5. 4. Choose One Sauce
• 1 can reduced-sodium soup
–cream of mushroom, chicken or celery
–tomato
–cheese
–1 can diced tomatoes with juice
• 2 c. white sauce
Use of brand-name products is for educational purposes only and does not imply endorsement.

6. 5. Choose One or More Flavorings
• Chopped onion, celery or green
pepper
• Sliced black olives
• Salsa
• Garlic, minced
• Dried herbs (oregano, basil, etc.)
• Salt and pepper to taste

7. 6. Choose One or More Toppings
• Optional step
• If desired, add:
–Parmesan cheese
–Cheddar cheese
–Mozzarella cheese

8. 7. Combine Ingredients and Heat
• Place in a 9- by 13-inch pan coated with
cooking spray.
• Bake at 350 F until hot (165 F), about 30
to 45 minutes.

9. Menu Idea
• Black bean and corn soup
• Whole grain bread or crackers
• Sliced apples
• Low-fat or fat-free milk