Protein Casserole – RECIPE

This is a simple, fast “bachelor/bachelorette” protein casserole good for 3-4 servings.

Ingredients:
. Protein
– Plain Baked Beans – 16 oz. can
– Sliced Lunch Meat (e.g., Turkey or Ham) – 4 oz.
– Cheese (e.g., Cheddar or Swiss) – 4 oz.
. Body
+Macaroni – 1-1/2 cups (or substitute Tortellini or Ravioli)
. Sauce
+Garlic Powder – 1 tsp.
+Onion Powder – 1 tsp.
+Cayenne Pepper Powder – 1 tsp.
+Crushed Red Pepper – 1 tsp.
+Hot Sauce- 1 tsp.
+Ketchup – 3/4 cup
+Water – 3/4 cup
+Soy Sauce – 2 tsp.

Tools:
– Medium Pot – 1
– Can Opener – 1
– Colander – 1
– Large Bowl – 1
– Small Bowl – 1
– Small Plate – 1
– Knife – 1
– Large Spoon – 1
– Microwave Oven
– Stove

Instructions:
01. Add 4 cups water to Medium Pot and set to boil on Stove at High
02. Open Plain Baked Beans with Can Opener and add to Colander; with tap water, rinse off all sauce
03. Place rinsed Plain Baked Beans into Large Bowl
+Add Garlic Powder, Onion Power, Cayenne Pepper Powder, Crushed Red Pepper. Hot Sauce, Ketchup, Water, and Soy Sauce
04. Place Sliced Lunch Meat on Small Plate and, using Knife, cut into small pieces; place into Small Bowl
05. Place Cheese on Small Plate and, using Knife, cut into small pieces
06. Check Medium Pot and, when boiling, add Macaroni/Tortellini/Ravioli – set timer for 7 minutes
07. To Large Bowl, add Sliced Lunch Meat and Cheese pieces – stir with Large Spoon
+ Microwave Large Bowl at High (cover with Paper Towel) for 2 minutes
09. When Macaroni/Tortellin/Ravioli is complete, add to Colander to strain off water; then add to Large Bowl and stir with Large Spoon
+ Microwave Large Bowl at High for another 1-2 minutes
10. Serve

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