Use the framework below to plan a meal that is full of your family's favorite flavors.
On a piece of paper or your phone, write out a plan for making a casserole. As you plan, keep these tips in mind:
- Pre-cook fresh veggies like broccoli, root veggies, and heartier greens in the microwave or by stove top steaming or sautéing.
- Using canned veggies? Drain and rinse them to remove some of the sodium.
- Using frozen veggies? Let them thaw and drain excess water.
Make a list of ingredients you need to purchase and think about how your child can help.
Extended text for visually impaired
Food prep skills used to make a casserole:
- Chop: Collard greens
- Cut: Spaghetti squash
- Dice: Onion
- Julienne: Bell pepper
- Mince: Garlic or ginger
- Prepare: Tofu or chicken
- Slice and chop: Tomato
Food prep skills I will use to make a casserole:
Cooking methods used to make a casserole:
- Bake: Fish
- Cook: Dry beans, lentils, or split peas
- Sauté: Veggies or chicken
- Steam: Veggies
