Estimated Nutrition (whole recipe, rough)
Counts 30 of 37 ingredients — the other 7 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 30 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Pork | 100g cooked | 242 |
| Pasta | 1 cup cooked (140g) | 220 |
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Vegetable | 1 tbsp (14g) | 120 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Spinach | 1 cup raw (30g) | 7 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Macaroni | not in our table | 0 |
| Bean | not in our table | 0 |
| Sauce | not in our table | 0 |
| Soup | not in our table | 0 |
| Leaf | not in our table | 0 |
| Marjoram | not in our table | 0 |
| Topping | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Starch - select ONE:
- 2 cups uncooked pasta (macaroni, penne, spiral, bow tie), COOKED
- 1 cup uncooked long-grain white or brown rice, COOKED
- 4 cups uncooked noodles, COOKED
- Protein - select ONE:
- 2 cups cooked ground beef
- 2 cups cooked and diced chicken, turkey, ham, beef, or pork
- 2 cups chopped hard-cooked egg
- 2 (6 to 8-oz.) cans fish or seafood, flaked
- 2 cups cooked or canned dry beans (kidney, etc.)
- Vegetable - select ONE:
- 1 (10-oz.) pkg. thawed and drained frozen spinach, broccoli, green beans, green peas
- 1 (16-oz.) can green beans, peas, carrots, corn, drained
- 2 cups sliced fresh zucchini
- Sauce - select ONE:
- 2 cups white sauce or 1 can sauce-type soup (mushroom, celery, cheese, tomato, etc.) mixed with milk to make 2 cups
- 1 (16-oz.) can diced tomatoes with juice
- Flavor - select ONE or MORE:
- 1/2 cup chopped celery, 1/4 cup chopped onion, 1/4 cup sliced black olives
- 1 - 2 teaspoons mixed dried leaf herbs (basil, thyme, marjoram, tarragon)
- Salt and pepper to taste
- Topping- select ONE or MORE:
- If desired after heating, place on top:
- 2 tablespoons grated Parmesan cheese
- 1/4 cup shredded Swiss, Cheddar, or Monterey Jack cheese
- 1/4 cup buttered bread crumbs
- 1/4 to 1/2 cup canned fried onion rings
- Return casserole with topping(s), uncovered, to oven for about 10 minutes or to microwave for about 2 minutes.
Directions
1. Preheat oven to 350 degrees F.
2.Spray a casserole dish with nonstick cooking spray.
3.Select an ingredient (s) from each category.
4.Heat until 165 degrees F or steaming hot.
5.Notes: From: University of Nebraska Lancaster County Extension. I've used this recipe many times. It is a lifesaver for quick and thrifty cooking. Some favorite combinations include cooked chicken, mushroom soup, noodles, peas and carrots OR tuna, rice, mushroom soup, green peas.
__NOEDITSECTION__
Category: Recipes
Category: Recipes by User MA
Category: April 5, 2008
Category: April 2008
Category: Quick Recipes
Category: Thrifty Recipes
Category: Main Dish RecipesFrom [http://tor4.wikia.com Tmp], a [http://www.wikia.com Wikia] wiki.From [http://recipes.wikia.com Recipes Wiki], a [http://www.wikia.com Wikia] wiki.