Balsamic pork and potato wedges - dinner in under 30 minutes

For a simple, quick weeknight meal, I keep packages of pork chops in the freezer. I buy them in bulk when they are on sale, on of the many ways I mentioned in my post on how to save money on groceries. So I know there are packs of 2 pork chops in the freezer, ready to be thawed and made into a meal in under 30 minutes. Just add a side or two, and dinner is served. This meal is one of my favorites, I love the soft inside and crispy outside of homemade potato wedges, and balsamic vinegar is one of the best marinades for meat.

Ingredients:

2 pork chops

1 tbsp olive oil

~4 tbsp balsamic vinegar

Garlic salt

2 small potatoes, cut into wedges

1 cup frozen or fresh veggies

2 tbsp butter

Step 1: Heat the oven to 350, and spray a baking pan with oil. Put the potato wedges on, and sprinkle on some salt and pepper. Bake them for about 20 minutes, turning at least once to crisp on all sides.

Step 2: While potatoes are in the oven, put olive oil and vinegar in a frying pan. Add the pork chops and cover. Cook on medium heat for 10-20 minutes, turning at least once. Cut through to make sure there is no pink in the center.

Step 3: For the final few minutes of cooking, add in 1-2 cups frozen vegetables. I used broccoli and carrots. Cover again, and let cook until the vegetables are thawed, warmed through, and soft to the touch. Sprinkle everything with some garlic salt, and serve.

The potatoes baking takes the longest amount of time, so if you use a different starch, like minute rice or frozen fries that you just microwave, you could get this on the table in 20 minutes. The balsamic is tangy yet umami, and pairs perfectly with pork. And I am always a fan of meat & potatoes, with enough vegetables to balance everything out. 

What's you favorite go-to weeknight meal?

 

Curry curious

Ever since I did my master's degree with a Taiwanese adviser, I have been what I call 'curry curious'. She would occasionally bring homemade Thai food for the lab, and it was always divine. I love ethnic food because they use so many spices which are usually not found in the typical American palate. But contrary to popular belief, being spice-ed doesn't have to mean spice-y (as in too spicy to eat, mouth on fire, tears running down your face). Wikipedia actually has quite an extensive list of curries from various cultures, the cooking methods, ingredients, and spice mixtures if you're interested. I think the most interesting tidbit is that the "curry powder" spice mixture, popular in the West, dates to the 18th century and is thought to have been prepared by Indian spice merchants to sell to the members of the British government and soldiers.

I have attempted Green Curry Chicken, and it turned out amazing. I began experimenting with different cuisines and techniques, like the Crock Pot Indian Chicken Curry and then more Thai with pineapple Peanut Chicken Curry. Clearly I need to try something other than chicken in my curries... anyhow. All have been unique and delicious. I love the punch of spices, and the ease of a crock pot lends itself to long, slow cooking these curries taste best with.  I definitely will keep curries as part of my regular meals. Especially because they are so easily customizable. Whatever meat is around, literally any vegetable, and some standard sauces (yogurt, coconut milk, stock, and/or tomato base) plus the combination of spices and I have a thick, complex stew to serve over rice or noodles. Also, thought it seems like quite an investment, the spices are worth it. You don't need to use much, so they will last a long time. Without further ado, enjoy my latest curry creation.

Ingredients:
~6 pounds chicken (I used 2 thigh, 2 breast, and 2 drumsticks)
1 can coconut milk
1 can diced tomatoes with chilis
2 potatoes, peeled and diced
1/2 yellow squash, diced
1/2 red onion, diced
1/2 cup peas and carrots
2 tbsp garam masala (Indian spice mixture)
1 tsp cumin
1 tsp coriander
1 tsp ginger
1 tsp curry powder
1 tsp turmeric

Step 1: Spray a crock pot. Add the coconut milk and diced tomatoes. Then add the chicken and all your diced vegetables.

Step 2: Douse it all in the spices you're using. Give it a stir.

Step 3: Cook on low 4-6 hours, mixing a few times if possible.

Serve over rice, noodles, or bread. Enjoy!

Do you have a favorite ethnic recipe?

Crusted salmon & veggie alfredo

Still trying to use up all my freezer/pantry items, I pulled together this meal with frozen fish fillets (1 cod 1 salmon) a box of straight pasta, a can of alfredo sauce, frozen veggies, crackers, and various spices. This is a good example of what I call "kitchen improv".

Ingredients:

2 fish fillets, ~6 oz

1 cup crushed crackers

Black pepper

Paprika

Garlic salt

3 tbsp lemon juice

1/2 lb pasta

2 cups frozen veggies

1 can alfredo sauce

 Step 1: Smash the crackers in a plastic bag & add spices. Coat the fish on both sides. Spray a frying pan and cook over medium heat about 10 minutes (to thoroughly thaw) then flip and cook another 10 minutes.

 Step 2: In a large pot, boil a gallon or so of water. Once boiling, add the pasta and simmer 7-9 minutes, until al dente. Add the frozen veggies and boil another 2 minutes. Drain.

 Step 3: Put the pasta back into the pot, add the alfredo sauce and stir well.

Very filling and lots of protein & Omega-3s. This is a good way to get your fish for the week without it seeming too 'fishy', which turns some people off. Even the salmon taste & smell wasn't terribly strong thanks to the alfredo flavor and crust.

Easiest steak stir-fry

Anyone who doesn't have a personal chef is a fan of meals that are fast and easy to make. Bonus if it happens to NOT be grease-laden, deep-fried, double-wrapped hatred of yourself. Aka some semblance of nutritional value. At least to me that's a priority. This is one of my standby all-time favorite recipes, used from the lowly days of undergrad's first apartment until the present, it has never failed me yet. Once the individual ingredients are made, they are very versatile, and remain so even after mixing. 

Ingredients:

1 cup rice (I used easy brown)

1-2 cups frozen veggie, any you like

1 can red kidney beans, rinsed

*You can stop here for a filling vegan/vegetarian snack or meal, or continue to carnivorize it

2 tbsp sriracha, if you like it hot

4 tbsp soy sauce

1 cube frozen veggie stock or ice cube

1 small steak (or pork or chicken...)

Step 1: Mix 1 cup water and 1 cup rice, microwave on high 10 minutes. Let sit for 5, then fluff with a fork.

 Step 2: Put frozen veggies and beans in a bowl, microwave 5-10 minutes while waiting for rice to absorb the water.

 Step 3: Mix rice, beans and veggies. Sprinkle on some garlic salt and enjoy from here, or....

 Step 4: Pour on the sriracha and soy sauce

 Step 5: Put the steak in a frying pan on medium heat, add extra soy sauce if you like, and the cube of liquid. Cover and cook on medium for about 5 minutes, until nice and brown. Flip and cook on the other side 5 minutes.

 Step 6: Remove steak and cut into bite-size pieces. Return to the pan along with the rice, veggies and beans and mix well. Heat through, and enjoy! This is quite customizable based on what type of vegetables and meat you like, you can use white or brown rice, and mix up the type of beans too. Try Italian seasoning, or garlic salt, or Worchestershire. The sky's the limit!

Easy chicken, rice & veggie casserole

For a day when you want to spend minimal time cooking, but want something hot, filling and delicious. It takes only minutes to prepare, then you just stick it in the oven and forget about it for a while. It is also extremely versatile, since you can use any mixture of frozen or fresh veggies.

Ingredients:
1 boneless skinless chicken breast, diced in 1in cubes
1 cup water
1/2 cup milk
3/4 cup jasmine rice (or any kind)
1 bag frozen mixed vegetables
1 cup salsa
~1/4 cup shredded cheese

Step 1: Dice chicken (and veggies if using fresh, make about 2-3 cups worth).
Step 2: In a greased 9x9 casserole dish, add all ingredients and mix well. Bake, uncovered at 375 for 90 mintues or 400 for 1 hour. Rice & chicken should be fully cooked. If crunchy or chicken is still pink, bake 20 minutes longer.

Super simple, and delicious. I used a mix that included beans, so I'm sure the protein & fiber was a bit higher, but so were the calories. But it's worth it for 2 tasty dinners plus lunch the next day!
As always, to make it vegetarian don't use chicken, and for vegan use veggie stock instead of milk and omit the cheese.

Nutritional Info

• Servings Per Recipe: 3
• Amount Per Serving: ~1 cup
• Calories: 280.2

• Total Fat: 5.6 g
• Cholesterol: 57.8 mg
• Sodium: 544.4 mg
• Total Carbs: 31.4 g
• Dietary Fiber: 5.3 g
• Protein: 27.1 g

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2253930

Easy side dish: Oven-Roasted Vegetables

This is seriously one of the best side dishes ever! You can use literally any vegetable you have on hand, it takes only a few minutes, and it is super healthy AND tasty! I could eat oven-roasted veggies with every meal and not get tired of it. 

Ingredients:

1 baking potato, diced

1/2 onion, cut into strips

1/2 red bell pepper, diced

1 large carrot, diced

1/2 zucchini, diced

1/2 yellow squash, diced

3 tbsp olive oil

Nature's Seasoning

Garlic salt

 

Step 1: Dice up your veggies. This is the only work you have to do.

Step 2: Coat your veggies in olive oil, put into an oven-safe pan.

Step 3: Sprinkle with seasonings. Bake at 350 for ~20 minutes or until potatoes are fork-tender.

 

You could use any kind of potato here, add broccoli, cauliflower, turnips, parsnips, bok choi, kale, mushrooms, eggplant, the list goes on and on. Enjoy!

Vegetarian Stir Fry

This is one of my favorite go-to meals because: 

a) it is quick

b) it is easy 

c) it is cheap

d) it is different and delicious every time! 

Stir fry is great because it is so versatile. Basically it's rice and whatever else you want to put in it! I'm sure I will be stir frying a LOT this summer, because I'm working on an organic CSA farm (http://www.facebook.com/schoonerfarms) and will have a ton of fresh veggies once the growing season gets into full swing. Also, I'm trying to eat at least 2 full days a week vegetarian, for health purposes. So anyways, here is the stir fry du jour.

Ingredients: 

1/2 cup white rice ($2 for 24 oz)

2 large baby bella mushrooms ($1 for the pack)

Handfull snow peas (Free from the farm)

1/2 red bell pepper, chopped ($1 for pepper)

1/2 large carrot, shredded ($1 for 1 lb bag)

1/2 cup small broccoli pieces ($1 for a head)

1 stick celery (~1 for 2 lbs)

2 tbsp each soy sauce, olive oil, Worcestershire sauce

Garlic salt

Total cost: ~$2

Step 1: assemble ingredients, put oil in a frying pan on low. Boil water for the rice.

Step 2: Dice up all the veggies while the rice cooks.

Step 3: Begin cooking veggies, toughest one first. I put in the broccoli for about 2 minutes alone, then the celery and peppers, then the carrots and peas, and finally the mushrooms. It helps to add a few tbsp water and cover tightly to steam them for a few minutes.

Step 4: Add the cooked rice and sauces, fry everything together for a minute or 2, and enjoy! There are endless variations of this, you can add as much sauce and different kinds or none at all, you can scramble an egg or add meats if you like. This is also very frugal and budget-friendly because you can use up all the odds and ends of vegetables in your fridge before they go bad!

Tilapia with Mixed rice & veggies

Since I have resolved to eat healthier and exercise regularly this year, I will be adding many healthier recipes (I hope). I have been doing well so far, working out 5 days every week. By working out I mean go to our rec center and do 20-30 minutes on the elliptical, or run a mile on the track. Plus weight training 3-4 days a week. 

So, as fish and vegetables happen to be two of the best foods for you, I decided to whip up one of my favorites, tilapia. As a side dish, a mixture of every vegetable I had in the house. It turned out delicious, and made enough of the rice & veggie mix to last 2 more lunches.

You will need:

1 tilapia fillet

Juice of 1 lemon or 4 tbsp lemon juice

Salt & pepper

Nature's seasoning

1 large carrot

2 celery sticks

1 spear broccoli

1/2 onion

1 pint mushrooms

1 can black beans

1/2 cup brown rice

To cook the tilapia, I took it straight out of the freezer and put it in a frying pan with about 2 tbsp. olive oil and the lemon juice. Cover with a lid, and simmer on low heat for about 15 minutes. While cooking, I diced all the vegetables into small bite-sized pieces and boiled 1 cup of water. 

Once boiling, I added the 1/2 cup rice and let simmer 20 minutes. In a second frying pan I added the carrots first to cook in about 1/2 cup water for 3 minutes. Then in order of hardness: the celery, broccoli, onion and mushroom. Covered that with a lid and let steam. By this time I was ready to flip the tilapia to cook the other side. I sprinkled on some pepper and seasonings and a bit more lemon juice. Let cook for 5 minutes or so until done. Then flipped it back over for a minute and moved to serving dish. In the pot which I was steaming the rice, I added all the cooked veggies and let steam another 3 minutes, then served 1 portion of it with the fish.

  The fish was lemony and peppery, white and flaky. The vegetables were a good mixture of tastes and textures, and the beans add extra fiber and protein. Little to no fat overall.

Nutritional Info - Rice & veggie mix

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 125.6

• Total Fat: 0.8 g
• Cholesterol: 0.0 mg
• Sodium: 63.6 mg
• Total Carbs: 24.3 g
• Dietary Fiber: 7.4 g
• Protein: 7.3 g

Homemade Minestrone soup

Fall is finally in the air. The temperature is cooling off but the sun still shines. The best season of the year, in my opinion, not too hot but not yet cold. It makes me want apple cider, bonfires, and pumpkin pie. And my personal favorite thing about the weather cooling off is having soup and stew nearly every day! They are so easy to make, usually the cheapest recipes around, and have endless creative possibility! Look forward to plenty of soup recipes coming up. So a few days ago, I took stock of my pantry and saw I had 1/2 box of mini shell pasta, a bag of frozen mixed veggies, some potatoes that need used soon, and a can of kidney beans. Add in some garden-fresh tomatoes from my boyfriend's mother's garden, and we have inspiration for a minestrone soup!
You'll need:
1/2 bag frozen mixed vegetables

1 cup mini shells

1 can kidney beans
2 small potatoes
4-5 tomatoes

Garlic

Black pepper
Chicken bouillon cubes (or veggie stock)
6 cups water

Into a large soup pot, pour the water and about 3 chicken bouillon cubes and bring to a boil. Peel the potatoes and dice them finely. Add those in. Dice up the tomatoes, add those. Pour in the can of kidney beans, juice and all, and as much of the vegetables as you want. Then add in the shells, season and simmer 10-15 minutes, stirring occasionally. This made about 5 servings for me, 2 of which I ate immediately. The rest was put in the fridge in Tupperware for lunches and dinners throughout the week. It can also be made in larger batches and frozen for days when you don't feel like cooking. You can as always experiment with pasta shape, vegetables included, spices, add some tomato paste or basil. Make it your own and enjoy!

At-home stir fry, no take out required

One of my favorite super-cheap, super-flexible meals is stir fry. As a lover of all things salty, soy sauce in particular, stir frys are always a staple. You can use virtually any kind of rice, veggies, and/or meats. This is what I had left in my freezer/cabinets: 1 bag frozen mixed vegetables

1 cup white rice

1 cooked steak (not sure what cut)

1 pint mushrooms

1/2 bag frozen edamame
Soy sauce
Garlic salt
While the edamame and rice were boiling (follow directions on box or bag) I put the veggies and mushrooms into a frying pan with about 4 tbsp. soy sauce. I cut the steak into small chunks, and added that to the pan. Once the rice and edamame were done, I put all the ingredients in together with some more soy sauce and a healthy sprinkle of garlic salt.

After eating my fill, I had at least 3 meals left over to put in the fridge for the rest of the week. A lesson I learned from this: don't put oregano in it. I tried to get fancy with the spices, but then it tasted less chinese-inspired and more like messed-up pasta.