Main Dishes - Fast and Healthy Category
Table of Contents
Contents of Main Dishes - Fast and Healthy
Main Dishes - Fast and Healthy
Family Favorite Meals in Minutes
1 TB oil
1-1/2 Cups chopped onion
3 # lean ground beef
4 Cups (32 oz) medium salsa
4 Cups (32 oz) frozen corn
1/4 Cup chili powder (cut the chili powder in half if you prefer milder food)
2 tsp. salt
2 tsp minced garlic
1/2 - 1 tsp. ground cumin
3 Cups milk or water
1/4 Cup butter
2 Cups yellow cornmeal
1 pound cheddar cheese, shredded
1 can (16) oz large pitted black olives, drained, and sliced
1. Lightly grease 2 - 9 X 13 inch baking dishes.
2. In a 6 qt. pot, heat oil over medium high heat. Add onions and cook about
5 minutes, stirring occasionally, until translucent.
3. Raise heat to high. Crumble beef into pot and cook until the meat is no longer pink, stirring to break up clumps. Drain any liquid and fat from the meat.
4. Add salsa, corn, chili powder, salt, garlic, and cumin. Bring to a boil, reduce the heat to low and simmer mixture for about 15 minutes.
5. In a 3 qt. saucepan, slowly bring milk or water and butter to a boil. When butter has melted, whisk constantly as you slowly pour in the cornmeal in a steady stream to prevent lumping. Cover and simmer 2-3 minutes longer, until cornmeal absorbs most of the liquid and the mixture is very thick. Remove from heat.
6. Evenly divide the cornmeal mixture between the two baking dishes. Pour meat mixture over the top of cornmeal mixture in each baking dish and top with cheese, and olives.
7. To serve immediately, place casserole dish in 400 degree preheated oven and heat until bubbly about 20-30 minutes.
8. Otherwise, cover the baking dishes tightly with foil, label, and date. Store up to 4 months.
9. To reheat: Heat oven to 400 degrees. Place covered casserole (still frozen) in oven and bake 45 minutes. remove foil and bake 15 minutes longer, or until cheese is bubbly and casserole is hot in the center.
Ginger Stir Fry Chicken
This recipe is adapted from a recipe, courtesy of MaryLu Kusk, editor of The Homemaker's Forum. It's actually quite simple to assemble with a minimum of planning, perfect for busy moms.
1 lb. raw chicken breast, cut in bite size pieces
4 TB Bragg's Liquid Aminos
2 TB sesame oil
2 C. pineapple tidbits, drained or fresh equivalent
8 C. Broccoli, fresh or frozen florettes
4 TB Bragg's Liquid Aminos or soy sauce
4 tsp. ground ginger
2 tsp. garlic, minced or dried
Salt & pepper to taste
18 peanuts, chopped (opt.)
Marinate chicken breast in Bragg's Liwuid Aminos (see "Supplies" section) for at least 30 minutes. Stir occasionally.
Steam broccoli until crisp-tender and still with it's bright green color (about 3 minutes). Keep warm.
Heat oil in skillet. Stir-fry chicken until cooked. Add ginger, garlic, and soy or Bragg's. Stir well. Add pineapple, cover, and heat for 1-2 minutes. Add brocolli and toss well. Remove to plate, top with peanuts. Serve immediately over hot, steamed brown rice. This is a very versatile recipe. Any vegetable can be substituted for the broccoli, and other lean meats could be substituted for the chicken breast. This is a very staisfying recipe that takes little time and we love it.
Monterey Beans And Rice
1/2 C. med. onion sliced or equivalent reconstituted minced
1/2 C. diced green pepper or equivalent reconstituted dried
2 C. cooked kidney beans
2 TB tomato powder or 2 ripe tomatoes, diced
1/4 C. beef bouillon or beef base
1 tsp. chili powder
1/2 tsp. salt or to taste
1 C. shredded cheddar cheese or 1/4 C. cheese powder
1/4 C. TVP bacon or equivalent turkey bacon, crumbled
Cook slowly, stirring constantly until all ingredients are blended and heated
through except cheese and simmer for 5-10 minutes. Add cheese over low heat
and stir until mixture is smooth, about 5 minutes. Serve over hot, cooked
rice, if desired.
Fifteen Minute Split Pea Soup
4 slices turkey bacon, chopped or 1/2 to 3/4 C. TVP bacon
2 cloves garlic, minced
1 large onion or 1/2 C. dried onion
1 C. carrots, chopped or 1/2 C. dried carrots
1 C. celery, chopped or 1/2 C. dried celery
2 C. split peas
7-1/2 C. chicken broth (4 cans) or 7-1/2 C. water with 2 TB Frontier chicken
1 TB Italian seasoning
salt & pepper to taste
Saute bacon until crisp. Add minced garlic, onion, carrots, and celery. Saute
for 2 minutes. Add split peas, broth, and seasoning. Cook at full pressure for
fifteen minutes or simmer 45-60 minutes in stock pot. Blend soup with a
blender for smoother texture before serving. Makes 8-10 servings.
Curried Lentils Over Rice
1 TB oil
1-1/2 C. chopped onions, rehydrated
2 cloves minced garlic or 1 tsp. powder
1-1/2 C. rinsed lentils
5 C. water
1/4 C. tomato powder or 1 - 14 oz. can tomatoes
1/2 tsp. cumin
1/2 tsp. ginger
1/2 tsp. turmeric
1/2 tsp. curry powder
dash cayenne pepper to taste
Saute onions in oil in a large pot for 2 minutes. Add garlic and saute
briefly. Add the rest of the ingredients and bring to a boil. Simmer until the
mixture is a gravy consistency (approx. 2-3 hours). If cooked in the
Duromatic, pressure on first ring for 15 minutes and cut the water by 1-1/2
cups. Add salt, pepper, garlic powder, and any of the above spices to taste.
Serve over cooked brown rice, millet, or other whole grain.
(If you must depend on one burner for cooking, cook the rice first or combine
1 C. brown rice plus 2 addtional cups water into curried lentils mixture and
simmer as above.)
Chicken A La King
Over Bread, Toast, or Rice
1-1/2 C. chicken or TVP chicken
1 TB chicken bouillon
1/4 C. dehydrated onion
1/4 C. mushrooms
2 TB dehydrated green peppers (or 1/2 C. chopped
1/3 C. oil
1-1/3 C. milk
1/2 tsp. turmeric
1/3 C. flour
1-1/3 C. water
Cut chicken into small chunks or rehydrate TVP. Heat oil in a skillet and
saute reconstituted vegetables. Blend in flour and spices. Dissolve bouillon
in water and add to vegetable mixture. Add milk. Boil for one minute. Serve
over rice, toast, etc.
A free reprint of 7 Day Menu For One Pot Meals In Emergencies, a 5-page
article that originally appeared in the Sept./Oct. issue of The Homemaker's
Forum is available upon request with any order.
Honey Glazed Chicken
Honey Glazed Chicken
With a crispy and flavor-filled coating this recipe will
soon become a Family Favorite.
Mix together in a plastic bag:
1/2 Cup whole wheat flour
3/4 tsp. salt
1/2 tsp. cayenne pepper
Preheat over to 350 degrees. Oil a 9 X 13" baking dish
2 TB of olive oil
Dip the chicken in a little skim milk to moisten.
3 pounds of cut up chicken
Drop each piece of chicken into the mixture in the plastic
bag and shake to coat well.
Arrange pieces evenly in the baking dish and bake for 35 minutes.
1/2 cup honey
1/3 cup lemon juice
1 TB soy sauce or tamari
2 tsp. curry powder
Pour this mixture over the chicken and bake an additional 45
minutes or until done. Baste occasionally. Serves 6
This recipes is so good, I think its time for me to make it
Lazy Day Lasagne
LAZY DAY LASAGNE
When preparing lasagna for the freezer there's no need to
precook the noodles.
12 ounces lasagna noodles, uncooked
5-6 cups spaghetti sauce
2 cups cream-style cottage cheese, or ricotta
12 ounces Mozzarella cheese, sliced or grated
1/2 cup grated Parmesan cheese
In two greased 10x6x2-inch baking dishes, make layers in the following
order: half each noodles, cottage cheese, Mozzarella slices,
spaghetti sauce, and sprinkled Parmesan cheese. Repeat. Make certain
the dry noodles are completely covered by sauce. Wrap pans completely
with foil; label and freeze. (To make this meal incredibly
rich, add one 8-ounce package cream cheese. Pinch off nickel-sized
portions of cream cheese and plop evenly over lasagna just before
adding the second layer of uncooked pasta.)
To Serve: To thaw, take meal from freezer at least 24 hours
before serving. Place in refrigerator. Bake tightly covered at
350° for about 45 minutes, or until edges are bubbly and center
is hot. Take cover off during final 10 minutes of cooking time.
Let stand 10 minutes before serving.
This recipe is excerpted from Frozen
Assets: Cook for a Day, Eat for a Month by Deborah Taylor Hough.
$14.95 Retail. Published by Champion Press, Ltd.
For additional questions, please contact me at firstname.lastname@example.org
or call me at 1-800-552-7323.