A client saw this meal posted on my FB and asked for the recipe so I thought I'd post it here. This was about 400 calories- pan fried pimento cod, beets & greens, vegetarian stuffing/dressing and spinach cassava casserole.
Here is the recipe for the casserole:
Boil the frozen cassava until a fork can pierce it easily. The centre of cassava is very fibrous, so remove any stringy bits. Cut into 3\4 inch pieces. Add defrosted or lightly steamed spinach and any partially cooked veggie you have, and cover with sauce. Top with bread crumbs and or parmesan (any cheese will work). Bake for 30 minutes at 325 covered and then uncovered until it browns on top.
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To make the White Sauce: heat 2 cups of milk in the microwave until it boils (it will burn the bottom of your pot on the stove) In a medium sauce pan on med/low heat melt 4tbs of butter. Add 4 tbs of white flour and stir constantly for 3 minutes. The flour must cook but not burn. It should turn light brown. Stir in the hot milk and the sauce will thicken in approx 5 min. stirring constantly. Add 4 slices of processed cheese (because it melts better than regular and doesn't separate later) Salt and pepper to taste.
The white sauce is the most common French sauce for casserole dishes. It is great with cauliflower, broccoli, and scalloped potatoes. When you add mushrooms it becomes a mornay sauce; bacon makes it carbonara, and cheese makes it something else but the name eludes me at the moment. Don't add garlic or other seasoning because it will overpower this already tasty sauce.
Enjoy, Satvir!
Here is the recipe for the casserole:
Boil the frozen cassava until a fork can pierce it easily. The centre of cassava is very fibrous, so remove any stringy bits. Cut into 3\4 inch pieces. Add defrosted or lightly steamed spinach and any partially cooked veggie you have, and cover with sauce. Top with bread crumbs and or parmesan (any cheese will work). Bake for 30 minutes at 325 covered and then uncovered until it browns on top.
.JPG)
To make the White Sauce: heat 2 cups of milk in the microwave until it boils (it will burn the bottom of your pot on the stove) In a medium sauce pan on med/low heat melt 4tbs of butter. Add 4 tbs of white flour and stir constantly for 3 minutes. The flour must cook but not burn. It should turn light brown. Stir in the hot milk and the sauce will thicken in approx 5 min. stirring constantly. Add 4 slices of processed cheese (because it melts better than regular and doesn't separate later) Salt and pepper to taste.
The white sauce is the most common French sauce for casserole dishes. It is great with cauliflower, broccoli, and scalloped potatoes. When you add mushrooms it becomes a mornay sauce; bacon makes it carbonara, and cheese makes it something else but the name eludes me at the moment. Don't add garlic or other seasoning because it will overpower this already tasty sauce.
Enjoy, Satvir!
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