Check out these quick and easy one pot meals that will help you stay on track with your nutrition goals.
Quick And Nutritious One Pot Meals
With busy lives, we need quick, yet nutritious meals. If they can be made in one-pot while using leftovers for the next day’s meal, it is even better. What follows is a meal plan for a work week, and it is geared for 2 to 4 servings. Why not divide up food preparation among family members, making it a family project, while at the same time teaching children how to cook.
On Sunday you parboiled chicken in some water seasoned with chicken broth before grilling it outdoors. Save and refrigerate the water. Remove pork sausage from freezer on Sunday evening and defrost in refrigerator.
Monday A 10-minute meal is pork sausage. Cut sausage into half inch slices; chop up small onion, half a green pepper and half a sweet red pepper (for color). Spray fry pan with vegetable oil then add vegetables and sausage with a half cup of water.
Frequently turn ingredients until meat is totally browned and veggies are not quite soft (about 5 minutes on medium-high heat). Place one cup cold water into microwave and heat for 3 minutes. Pour water into fry pan along with one cup of minute rice. Stir for one minute. Cover and let stand while you set table. Dinner is ready.
Tuesday Take broth water from Sunday’s meal and put into crockpot. Chop into bite sized pieces any leftover chicken. Also chop one half small onion, remaining one-half green pepper, remaining one-half sweet red pepper and put into broth water along with chicken pieces. Add vegetables of your choice: cup of broccoli or cauliflower, or cup of frozen peas or corn.
Microwave enough cold water to fill crockpot to just over three-quarters full and add to crockpot. Add 1 teaspoon Montreal Seasoning (or teaspoon salt and teaspoon pepper), 1 teaspoon parsley flakes; teaspoon garlic; teaspoon oregano. Let cook on high for 3 hours or low for 6 hours. During last hour of cooking, add half bag of noodles (4 oz.) and stir. If necessary, add more heated water to ensure soup consistency. Meal is ready.
Wednesday In a greased casserole dish, break six eggs and beat; add one cup shredded cheese, one cup cut-up broccoli florets, one-half small onion, one can cream of mushroom soup, one cup milk, teaspoon dry mustard (or 1 teaspoon processed mustard). Mix well. Sprinkle with cup breadcrumbs mixed with cup cheddar cheese. Cook at 350 for 30 minutes.
Thursday Soak corn on cob (enough for 2 to 4 people and add two extra ears) for 15 minutes completely submersed in cold water. Meanwhile, heat outdoor grill. Wash and chop into bite-sized pieces 6 medium to large potatoes. Place potatoes, 2 tablespoons butter, 1 teaspoon parsley flakes and cup cheddar cheese onto large piece of aluminum foil and tightly seal.
At end of 15 minutes, place potatoes mixture onto grill. Remove corn on cob from water, shaking out excess water and place onto grill. Begin grilling enough steaks to feed up to 4 people and add 2 extra steaks. Carefully turn wrapped foil over after 10 minutes. Turn corn every five minutes. Grill steak to your liking. Corn will be ready-to-eat when husks look burnt. Save extra potatoes, corn and steak for tomorrow’s meal.
Friday Place into crock pot food from last night: potatoes, steak cut into bite-sized pieces, corn after you cut it off core. To this mixture add two large cans of tomatoes, couple dashes of Worcestershire sauce one-half chopped onion and one cup frozen peas. Cook on high for 3 hours.
These recipes are nutritious and children should enjoy them. Please feel free to alter vegetables and spices to the liking of your family and guests. Bon appetite.
