The word casserole usually evokes images of rich aromas, thick sauces, and comfort food. These easy to prepare dishes make for wonderful winter meals that feed the entire family. And given a modern cook’s penchant for quick, healthy meals on a budget, casseroles fit the bill perfectly.
While the word casserole is thought to originate from the French word ‘casserole’ which means a large dish or saucepan, the French cannot lay sole claim to this fare. Americans are familiar with it, as are the Chinese, Polish, Czechs, Germans and Dutch. Simply put, a casserole is any food that’s cooked and served in the same dish. In America, casseroles are often layered with lots of cheese and sauce to provide that extra flavor. However, in Europe it’s simply meats cooked together with vegetables in a rich broth, stock or wine, and served with rice or potatoes. As an example, think Coq Au Vin or Beef And Wine casserole. In the far East, casseroles usually include a mixture of noodles and locally grown vegetables.
The simplicity, ease and low cost of preparing a casserole makes it a popular dish for brunches and dinners. Casseroles are typically cooked in a thick liquid, either stock or soup, and served as a main or side dish. In North America, one of the most popular of these dishes is green bean casserole, a combination of green beans, soup and onions. Tuna casserole is another well-known dish made with canned tuna, peas or other vegetables, cream soup and cheese. Shepard’s pie, made with ground beef, mashed potatoes and cheese is another staple. Because of the ever-growing popularity of casseroles, cooking experts now divide them into the following categories:
• Breakfast/brunch casseroles: These often used ingredients similar to a quiche: milk, eggs, cream and breakfast fillings such as sausages, ham, bacon, cheese etc.
• Dinner casseroles: These show more variety and can include meats like chicken, veal, lamb, pork and beef, fish and vegetables, cooked in a stock or cream base. They may also include spaghetti, pasta, potatoes or rice.
• Vegetarian casseroles: As the name suggests, these dishes avoid any meats or fish in them, but are made with vegetables, legumes and perhaps a wider selection of cheeses.
• Dessert casseroles: And finally, what meal group would be complete without dessert? These tasty treats can be baked in advance and served warm or cold.
But are casseroles healthy for you? With meats and cheeses usually dominating the mix, it’s easy to believe this hearty and tasty dish is chock-full of calories. Yet, creating a flavorful casserole that’s light on fat yet heavy on taste is simpler to prepare than you think. The following are some substitutes which can be used to prepare just about any meal and most every casserole:
• Use olive oil instead of butter or margarine: Brown the meat and vegetables in olive oil, which is low in fat and a rich source of Omega 3.
• Select leaner cuts of meat, which include sirloin, chuck, loin and round. Snip off any visible fat and remove skin from poultry.
• Oily fish like salmon, trout and herring contains omega 3 fatty acids, and may help prevent heart disease. Nutritionist recommend serving up 2-3 fish dishes per week and casseroles are a perfect way to add fish to your diet.
• Decrease the amount of cheese you put into your casserole and opt for low-fat cheeses like part-skim mozzarella and ricotta.
• Increase the amounts of vegetables you use in your casserole. Almost any vegetable can be used in a casserole, and some favorites include green beans, broccoli, peppers, onions, tomatoes, asparagus, corn, squash and cauliflower.
• Flavor your dishes with spices like cinnamon, cloves, turmeric and peppers, which are low in fat and high in antioxidants. They can be used to create a delicious stock in which to bake your fillings.
If you are planning to cook and freeze a casserole, remember to cool it completely and seal it well, before popping it into the freezer. The dish (especially meat and fish) should be cooked thoroughly and when it’s thawed, should be eaten immediately. Never re-freeze thawed food.
While just about any cooking pan will work fine to make a casserole in, certain pots are better suited to certain recipes. For example, dishes with lids are best for cooking casseroles with cream or sauce in them, as they prevent the dish from drying out. Heavier, metal pans provide more even baking, while glass or stoneware pans create a crispy crust.
In the end, creating a memorable casserole is not so much a work of art as a labor of love. Use the best ingredients you possibly can, and you’ll be guaranteed to come up with a delicious dish that you and your family will enjoy.
