Staples (the Edible Kind) Episode 1
Alright--being creative is great and all, but sometimes we just need a staple to fall back on once in a while when there's no time or desire to think. Today is one of those days; a snow day where I just didn't feel like thinking! So, to start this new series, here's a dinner staple that I've been doing very well with for the last few years:
Three-Piece Instant (Healthy) Dinner
Ingredients:
Lean protien
Grain or potato
Frozen Veggies
Directions:
I know, some of you are thinking; why do I need a recipe for this? Well, some of us (me) at some point (when I joined WW and now and most likely again in the future) need a kick in the pants about how to portion our meals (again, mostly me). Here's what I learned:
1. Choose a lean protein (usually I go with a boneless chicken thigh or a pork chop...tonight it happened to be steak!). Season appropriately.
~Steak: salt and pepper usually works for this. Use grilling seasoning if you need more.
~Pork chop: Lemon-pepper (so tasty!) or salt/pepper/garlic powder
~Chicken: Lemon-pepper, chili spice rub, or salt/pepper/garlic powder
~Fish: Salt/pepper/garlic powder. Or dill weed and lemon juice
To cook, I'd wait until the rice is almost done. Heat a pan to med-hi heat. Melt some butter, then add the meat. Cook about 2 min on each side. (3 for pork/chicken). You don't want to dry it out, so keep an eye!
2. Choose a grain or potato. Remember, this will be the longest cooking part of the meal. Rice works well (tonight it was red rice and wild rice mix). Boil the right amount of water (2-2 1/2 C). When boiling, add the rice and a little chicken bullion (optional). Simmer for 15-25 minutes (or if you're me, 10 years and you still end up draining the water!)
~For potatoes, rinse, prick with a fork, wrap in a paper towel, and nuke 'em for 4 minutes each. Fast and easy!
~Other good choices: couscous (about 5 min), quinoa (don't forget to rinse!)
3. Choose your veggies. I enjoy mixes (broccoli/cauliflower/carrots, peas/carrots, etc.). Place desired amount in a microwave safe bowl and defrost for ~2-3 min on high (covered). When defrosted but not "hot", add a bit of butter, s/p, and garlic powder. nuke for another 2 minutes.
So there you have it; for a night where you don't want to think, here's a simple meal that's ready in less than 30 minutes (again, unless you're me and the rice takes FOREVER to cook!).
Tonight's dinner was:
~ Beef chuck steak 6 oz. (thin sliced, makes it look bigger and cook faster) seasoned with s/p/garlic powder, browned in butter
~ Red rice/wild rice combo (1/2 C of each) seasoned with 1 tsp chicken bullion in the water
~"California Blend" frozen veggies (broccoli/cauliflower/carrots) seasoned with butter and garlic powder
Cooking time: 30 minutes
Calories (for one): 565 (would be lower with a different meat!)
I'll continue with staples posts sporadically. Sometimes it helps to think of simple things alongside the creative ones. Good night all! Happy snow!
Three-Piece Instant (Healthy) Dinner
Ingredients:
Lean protien
Grain or potato
Frozen Veggies
Directions:
I know, some of you are thinking; why do I need a recipe for this? Well, some of us (me) at some point (when I joined WW and now and most likely again in the future) need a kick in the pants about how to portion our meals (again, mostly me). Here's what I learned:
1. Choose a lean protein (usually I go with a boneless chicken thigh or a pork chop...tonight it happened to be steak!). Season appropriately.
~Steak: salt and pepper usually works for this. Use grilling seasoning if you need more.
~Pork chop: Lemon-pepper (so tasty!) or salt/pepper/garlic powder
~Chicken: Lemon-pepper, chili spice rub, or salt/pepper/garlic powder
~Fish: Salt/pepper/garlic powder. Or dill weed and lemon juice
To cook, I'd wait until the rice is almost done. Heat a pan to med-hi heat. Melt some butter, then add the meat. Cook about 2 min on each side. (3 for pork/chicken). You don't want to dry it out, so keep an eye!
2. Choose a grain or potato. Remember, this will be the longest cooking part of the meal. Rice works well (tonight it was red rice and wild rice mix). Boil the right amount of water (2-2 1/2 C). When boiling, add the rice and a little chicken bullion (optional). Simmer for 15-25 minutes (or if you're me, 10 years and you still end up draining the water!)
~For potatoes, rinse, prick with a fork, wrap in a paper towel, and nuke 'em for 4 minutes each. Fast and easy!
~Other good choices: couscous (about 5 min), quinoa (don't forget to rinse!)
3. Choose your veggies. I enjoy mixes (broccoli/cauliflower/carrots, peas/carrots, etc.). Place desired amount in a microwave safe bowl and defrost for ~2-3 min on high (covered). When defrosted but not "hot", add a bit of butter, s/p, and garlic powder. nuke for another 2 minutes.
So there you have it; for a night where you don't want to think, here's a simple meal that's ready in less than 30 minutes (again, unless you're me and the rice takes FOREVER to cook!).
Tonight's dinner was:
~ Beef chuck steak 6 oz. (thin sliced, makes it look bigger and cook faster) seasoned with s/p/garlic powder, browned in butter
~ Red rice/wild rice combo (1/2 C of each) seasoned with 1 tsp chicken bullion in the water
~"California Blend" frozen veggies (broccoli/cauliflower/carrots) seasoned with butter and garlic powder
Cooking time: 30 minutes
Calories (for one): 565 (would be lower with a different meat!)
I'll continue with staples posts sporadically. Sometimes it helps to think of simple things alongside the creative ones. Good night all! Happy snow!