Assembling a Tortilla Casserole with Life Long Learners

I had 16 students who brought their own baking dish to assemble a meal for three to four. My nutrient dense take home meal featured corn tortillas, lean protein, vegetables and dairy.

I prepared the vegetables, beans and chicken prior to the class. In class, the students greased their baking dish, then layered tortilla pieces with the vegetable/protein mix and cheese to take home and bake for dinner.

The nutritional emphasis of my class was foremost protein, followed by fiber and diversifying plant foods.

My preparations for 16 student meal prep:

Purchased 4 pound each of raw chicken breast and thighs (boneless, skinless). Shredded cooked chicken to equal 4 pound total.

Cooked 3 pound dry weight black beans.

Diced 5 cups green pepper and 2 cups onion and sauteed in 1/2 cup olive oil.

For seasonings I mixed 1/4 cup cumin, 2 1/2 Tablespoon chili powder, 1 teaspoon oregano and 2 teaspoon salt.

I purchased 9 cans petite diced tomatoes without added salt and 6 cans crushed tomatoes without added salt. Added 3-12 ounce bags of frozen corn.

3 pounds of aged cheddar was purchased and shredded.  I planned to use 96 corn tortillas.

I brought disposable gloves (40), 2 cans of olive oil spray, aluminum foil, 2 long handled 1/2 cup scoops, 2 -1/3 cup measuring cups, 4 cutting boards and 4 serrated knifes and 2 tablecloths with runners.

 

The door prize today was a food thermometer, emphasizing the need to bake the dish to an internal temperature of 165 F. The ticket for the drawing required each to student to count the total plant foods (grain, vegetable, fruit and nuts) eaten yesterday. Total numbers averaged 5-6, including lots of folks who ate nuts. Whole grains included quinoa, oatmeal and rice, though only 1 person specified brown rice.
 

 

Here is the recipe for 8:

Chicken Tortilla Casserole

(Serves 8)

Cook meat and beans.  
6 ounce cooked chicken
1 ¼ cups cooked dried beans

Sauté peppers and onions in olive oil.  
1 tablespoon olive oil
2/3 cup sweet peppers, diced
¼ cup onion, diced

Add spices.  Cook 1-2 minutes.
2 teaspoon cumin
1 1/3 teaspoon chili powder
Dash oregano
¼ teaspoon salt

Add tomatoes, corn and cooked chicken and beans to pot.
1 ½ cup canned diced tomatoes, no added salt
1 cup crushed tomatoes, no added salt
1 cup corn
6 ounces cooked shredded chicken
1 ¼  cup cooked and drained beans

Heat over medium heat and simmer 10-15 minutes to allow spices to develop. 

Grease pans with olive oil spray.

Cut each tortilla into quarters. Arrange tortillas in bottom of baking dish. Add protein-tomato mix. Top with cheese. Repeat. Cover with foil. Bake at 325 F. 30-40 minutes. (Till internal temperature reaches 165 F). Remove foil the last 15 minutes.

12 Corn Tortillas

1 ½ cup Shredded Cheese

 

Protein, Fiber, Fluids +30

The phrase “plant based” is all over packages, commercials and advertisements. Plant foods offer fiber, vitamins and micro-nutrients. But do plants afford the protein needs of older adults? The answer is concerning. Though calorie needs for older adults decrease, protein needs increase. Senior meals inclusive of animal proteins (lean meats and dairy) surely are nutritious and tasty.

It’s plant foods however that contain fiber-another concern for older adults. Also water as fiber depends on fluids to be effective.

The 30+ challenge proceeds with prebiotic fibers and a healthy digestive system the focus. Eating many different plant foods in the diet pattern adds prebiotic fibers and polyphenol nutrients supporting a healthy gut. The real challenge here is different plant foods. While “plants” include grains, fruits, vegetables, nuts and seeds, a specific plant food eaten daily only counts as one. Diversifying foods and trying different varieties is good for a healthy gut as well as the environment.

Now for a recipe that meets the bill.  This Beef Barley Soup starts with the protein.  A recipe for 4 has 2-4 ounce (raw weight) petite sirloin fillets.  In a crock pot turned to "high", the steaks tenderize so that the meat shreds easily with a fork or spoon.  There's barley, not pearled, cooked in a counter top pressure cooker and peas for fiber. The cooking broth, along with a drink at meal time is fluid. Count up the plant foods-barley, peas, onions, carrots, celery and spinach totals 6 (add rye in the crackers) and we're well on the way to the 30+ challenge.

 Beef Barley Soup

(Serves 4)

Place beef in slow cooker greased with olive oil spray. Season with salt and pepper. 

Turn slow cooker to high.

2-4 ounce petite sirloin fillets

1/8 teaspoon salt

1/8 teaspoon pepper

 

Saute onions, celery, garlic and carrots in olive oil.

1/4 cup onions, diced

1/3 cup celery stalks and leaves, diced

1/2 cup carrots (multi-colored), peeled and diced

2 teaspoon garlic, minced

1 tablespoon olive oil

 

Add wine.  Cook until nearly evaporated.

1/4 cup wine

 

Pour vegetables over meat in slow cooker.

Cook barley and broth in a counter top pressure cooker for 20 minutes. 

 Allow to cool for 15 minutes. Release pressure. Pour into slow cooker.

1/4 cup barley

1 cup chicken broth

 

Add fish sauce.

1/2 teaspoon fish sauce

 

1/2 hour before serving, add peas and spinach.  Sprinkle with thyme.

1/8 teaspoon thyme

1/2 cup peas

1/2 cup cut fresh spinach