Beyond the Classroom

One Dish Meals

Instructions for Using the One Dish Meal Table

Download the One Dish Meal Table (PDF, 32KB)

The one dish meal suggestions have 6 basic ingredients in amounts to prepare 4 average servings. The basic recipe includes pasta, rice, bread (starch); meat, poultry, fish, beans, or eggs (protein); cooked vegetables; liquids/sauces; seasonings; and optional toppings.  Each column contains 14 suggestions to choose from in making the dish. 

The one dish meal can be prepared by choosing any one ingredient in amounts specified from the pasta, rice, bread group; meat, poultry, fish beans, or eggs group; cooked vegetables group; and liquid/sauce columns.  Combination of seasonings and toppings can be selected according to individual preferences.  More variety can be achieved by choosing more than one type of meat, vegetable and/or liquids/sauces as long as the total amounts for each column remain the same.   For example, adding corn and green beans to a dish should not exceed 1 ½ cups for the basic recipe.  If quantities of grains, meat, and vegetables are increased from the basic recipe adjustments in amount of liquid/sauce may need to be made.

Since families come in varying sizes, a table for adapting the basic recipe for smaller and larger quantities is provided.

Suggestions for completing a meal that is nutritionally balanced and healthy are listed at the end of the section.   “Healthy Choices” are listed to assist families in preventing and treating common chronic diseases, such as hypertension, heart disease, and obesity.

Ingredients | Preparation | Part of a Healthy Diet | Sandwiches | Shopping Tips | Stocking Up | Resources |

Ingredients for One Dish Meals (makes 4 servings)

Pastas, Rice, Bread	Meat, Poultry, Fish, Beans, or Eggs	Vegetables (cooked)	Liquid Ingredient/Sauces	Seasonings	Toppings
1- 1 ½ cups	1 ½ -2 cups	1 ½ cups	1 – 1½  cups	To taste	As desired
Cooked  spaghetti	Tuna fish	Mixed vegetables	Canned creamed soups (chicken, celery, broccoli, mushroom)	Barbecue sauce	Bread crumbs
Cooked macaroni	Canned meats (ham, chicken)	Tomatoes	Canned cheese soup	Worcestershire sauce	Crushed crackers
Cooked noodles	Cooked hamburger	Corn	Canned tomato soup	Soy sauce	Parmesan cheese
Cooked shells	Cooked chicken	Green beans	Evaporated milk	Herbs (basil, oregano, parsley)	American cheese
Cooked angel hair pasta	Cooked turkey	Green peas	Tomato sauce	Garlic or garlic powder	Crushed potato chips
Cooked spirals	Cooked pork	Squash	Spaghetti sauce	Ginger	Crushed corn chips
Cooked lasagna noodles	Cooked lean sausage	Zucchini	Milk	Paprika	Crushed tortilla chips
Cooked vermicelli	Hot dogs	Potatoes	Chicken broth/bouillon	Adobo	Croutons
Cooked bulgur	Dried beef	Broccoli	Vegetable broth	Sofrito	Swiss cheese
Cooked couscous	Hard cooked eggs	Cabbage	Beef broth/bouillon	Chili powder	Mozzarella
Cooked barley	Cooked lentils	Onions	Water	Mustards	Diced eggs
Cooked rice	Cooked split peas	Carrots	Salsa	Brown sugar	Crushed pretzels
Cooked rice noodles	Cooked or canned beans *	Celery	Sour cream	Lemon juice	Mashed potatoes
Bread, cubed	Any cooked or canned fish	Canned mushrooms	Yogurt	Hot sauce	Chopped nuts
Other – any favorite pasta, rice or noodles	Other – any other favorite or traditional meats or poultry	Other – any other favorite or traditional vegetables	Other – any other favorite or traditionally used liquids	Other – any other favorite or traditionally used seasonings	Other – any other favorite or traditionally used toppings

*some varieties of beans: kidney, chicken pea, black, white, navy, black-eyed peas, great northern

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Preparation of One Dish Meals

Directions:

1. Choose one ingredient from each column.  If you increase the number of ingredients chosen, you may need to change the amount of liquid ingredients. Toppings are optional.
2. Mix all ingredients, except topping, together.
3. Heat thoroughly in oven or on the stove.
   
   In oven: Place ingredients in an oven-proof dish, add topping if desired, cover dish, and bake at 350˚ for about 30 minutes, uncover and bake for 15 minutes to brown the topping.
   
   On stove: place ingredients in a large skillet, simmer on top of stove until bubbly, add toppings and simmer for additional five minutes.

To make more than 4 servings:

The table below will help you determine how much to use.

Number of servings	Pasta, rice, bread	Meat, poultry, fish, beans or eggs	Vegetables (cooked)	Liquid ingredient/sauces
2	½ - ¾ cups	¾ - 1 cup	¾ cup	½ - ¾ cup
6	1 ½ - 2 ¼ cups	2 ¼ - 3	2 ¼ cups	1 ½ - 2 ¼ cups
8	2 -3 cups	3 – 4 cups	3 cups	2 – 3 cups
10	2 ½  – 3 ¾ cups	3 ¾  - 5 cups	3 ¾ cups	2 ½ - 3 ¾ cups
12	3 – 4 ½ cups	4 ½ - 6 cups	4 ½ cups	3 – 4 ½ cups

As you increase the number of servings, adjust the seasonings and toppings to taste.

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Making One Dish Meals Part of a Healthy Diet

Healthy Choices:

1. Choose whole grain pastas, brown rice, and whole grain breads as often as possible to increase the fiber in your diet.
2. Choose lean meats. Remove the skin from poultry. Remove visible fat from meats and poultry. Choose water-packed canned fish.
   
   To help prevent heart disease, limit eggs, substitute fish and/or beans several times a week for red meat and sausages.
   
3. Including a variety of vegetables in the dish will provide color, taste, texture, vitamins, minerals, and fiber. Drain and rinse canned  vegetables to decrease salt especially if you want to prevent high blood pressure. When in season, choose fresh vegetables.
4. Canned soups and sauces are generally high in salt. If concerned about high blood pressure and heart disease, consider one of these options: using a smaller amount, substituting lower salt versions, or using alternative liquids and/or limiting added salt.
5. Seasonings add to the flavor of foods. Using herbs and spices can limit the amount of salt needed in the dish.
6. Toppings add flavor, texture, and color.  However, toppings also add calories and may add additional salt or fat that you may want to avoid if you are watching your weight or have high blood pressure.

Completing the Meal:

Add a fresh or canned fruit.

Choose a beverage: fat free or low fat milk, water, unsweetened fruit juice

Choose a whole grain bread, muffin, biscuit, or roll if desired

For more vegetables, add a salad.

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Instructions for Using the Sandwich Table

The table for preparing a variety of sandwiches includes a choice of breads, fillings, vegetables, toppings, and ideas for optional special ingredients to add a surprise. To use the table, choose one or more ingredient from each group based on food preferences and availability. Try new combinations for added variety.

As with the one dish meal section, suggestions for completing a meal that is nutritionally balanced and healthy are listed at the end of the section. “Healthy Choices” are listed to assist families in preventing and treating common chronic diseases, such as hypertension, heart disease, and obesity.

Encourage clients to try a variety of combinations to make meals fun, nutritious, and healthy.

Building Healthy Sandwiches as Part of a Meal

Choose a Bread	Choose a Filling	Add interest with vegetables	Add flavor with toppings	For a special treat try
Bread	Ham/roast pork	Lettuce	Mustards	Dried fruits
Rolls	Roast beef	Cucumber	Ketchup	Nuts
English muffin	Light bologna	Tomatoes	Low fat dressing	Seeds
Biscuits	Corned beef	Onion	Mayonnaise	Sliced bananas
Pita (pocket bread)	Turkey	Carrots	Relish	Granola
Bagel	Chicken	Fresh spinach	Oil	Raisins
Tortilla	Tuna	Green peppers	Vinegar	Shredded coconut
Flat bread	Hard cooked or scrambled eggs	Bean sprouts	Pickles	Hot sauce
Corn bread	Peanut butter	Zucchini slices	Jelly	Hot peppers
Wraps	Cheese	Sliced squash	Salsa	Humus

Healthy Choices:

1. Use whole grains products often to increase fiber in your diet.  Try a variety of breads such as rye or pumpernickel.
2. Choose lean meats. Remove the skin from poultry. Choose water-packed canned fish. To help prevent heart disease, limit eggs and choose lean cuts of meat and light luncheon meats.
3. Use a variety of vegetables on the sandwich to add crunch, as well as increase fiber, vitamins, and minerals in your diet.
4. Limit the amount of toppings used if you are watching your weight or need to limit salt because of high blood pressure.

Completing the Meal:

Add a fresh or canned fruit.

Choose a beverage: fat free or low fat milk, water, unsweetened fruit juice

For more vegetables, add a salad.

When it’s cold outside, add a soup.

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Shopping Tips

1. Plan a menu for the week and prepare a shopping list after checking your pantry.
2. Use coupons and grocery store cards for extra savings.
3. Shop at grocery stores or co-ops not at convenience stores for lower prices.
4. In season, shop at farmer’s markets.
5. Buy foods in bulk when you can freeze or store them dry.
6. Buy larger packaging when practical.
7. Store brands are often cheaper than brand names.
8. Buy fruits and vegetables in season and preserve if practical.
9. Look for specials.
10. Ready-made and pre-packaged foods may be more convenient but they are also more expensive.
11. To avoid overbuying, shop when you are not hungry.

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Stocking Up on the Basics

Keep these items on hand. Replace them before they run out to avoid last minute trips to the store and to take advantage of sales.These items are also part of the planning you need to do for weather emergencies.  For more information in preparing for weather emergencies, contact the American Red Cross.

Grains and Breads	Fruits	Vegetables	Dairy
Bread	Canned fruits	Canned vegetables	Non-fat dried milk
Rice	Frozen fruits	Frozen vegetables	Evaporated milk
Pasta	Raisins	Onions	Fresh milk
Noodles	Dried fruits	Potatoes	Cheese
Oats		Canned tomatoes
All- purpose flour	Prepared foods	Canned tomato products	Sauces and seasonings
Breakfast cereals	Canned soups	Dried instant potatoes	Herbs and spices
Crackers	Broths/bouillon	Canned or dried beans	Ketchup
	Macaroni and cheese		Mustard
Meats and meat substitutes			Hot sauce
Eggs	Baking supplies	Other	Mayonnaise
Canned tuna	Sugar: white and brown	Coffee	Pickles and relish
Canned or dried meat	Corn syrup	Tea	Soy Sauce
Peanut butter	Vanilla extract	Jello	Vinegar
	Baking powder	Jellies	Worcestershire sauce
Fats and oils	Baking soda	Nuts	Salt
Vegetable oil		Hot chocolate	Pepper
Margarine		Cocoa	Lemon juice
		Bottled water

Other supplies for emergencies include flashlight, battery operated radio, batteries, candles, matches or lighter, blankets, etc.

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Resources consulted in preparing this project

Tejaswini Rao, PhD, RD, CDN, Associate Professor, Dietetics and Nutrition Department

Donna M. Hayes, Ms, RD, CDN, Assistant Professor, Dietetics and Nutrition Department

Hogbin, Myrtle, Davis, Carole and Escobar, Alyson. Preparing Nutritious Meals at Minimal Cost.  U.S. Department of Agriculture, Center for Nutrition Policy and Promotion. CNPP-7B, 1999.

U.S. Department of Agriculture and U.S. Department of Health and Human Services, Dietary Guidelines for Americans. Washington, D.C., 2005.

U.S. Department of Agriculture. Center for Nutrition Policy and Promotion. MyPyramid. Accessed www.MyPyramid.gov November 2006.

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Recipes and Tips for Healthy, Thrifty Meals. CNPP-11, 2000.

Charette, Peggy, Coury, Laura, Dobbe, Chris, Lorine, Gardner, Graveen, Betty Jo, Hora-Schwobe, Donna, Roberts, pat, Templin, Joe.  Your Journey to Better Health , Healthy Living Through the Commodity Food Program. University, MS: National Food Service Management Institute, University of Mississippi, 1999.

Dobelis, Inge, editor. Quick Thrifty Cooking. Pleasantville, New York: Reader’s Digest Association, Inc., 1985.

Eshleman, Ruthe. American Heart Association Cookbook, 4th edition.  New York: David McKay Company, Inc., 1984.

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