This recipe was shamelessly copied from runnersworld.com.
Note: degrees are converted to celsius
With a modest makeover, casseroles supply carbs, protein, and tons of vitamins-without the fat
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 180 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 few minutes of baking. Create your own casserole by picking one food from each category below (amounts are approximated for an 20cm by 15cm casserole dish).
12 ounces canned salmon or tuna
2 cups cooked chicken, turkey, or lean cubed ham
1 pound ground and browned lean beef
4 soy burgers crumbled
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
1 1/2 to 2 cups of precut, slightly thawed frozen:
1 10-ounce can of condensed, reduced-fat cream of mushroom, celery, broccoli, or potato soup
1 1/2 cups pasta sauce
1 1/2 cups salsa
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
Protein Penne Casserole
3 cups cooked whole-grain penne pasta1 pound ground turkey, browned with 1 small onion and 2 cloves garlic
1 can (15 ounces) diced tomatoes with herbs (plus 1/2 can water)
1 package frozen spinach, thawed and drained
1 cup part-skim grated mozzarella cheese
1/2 cup sliced olives or olive tapenadePreheat oven to 180 degrees. Combine pasta, cooked turkey-onion mixture, tomato, liquid, and spinach in a bowl and put in a two-quart glass casserole dish sprayed with canola cooking spray. Top with grated cheese and sliced olives. Cover with foil and bake for 15 minutes, uncover for another 15 minutes until cheese is browned. Serves four (hopefully :) ).