This is barely cooking, it is mostly assembly. It took me under 12 mins to make an entire week's worth of lunches. A bit higher cal then I've been going lately, to avoid evening "eating the kitchen" incidents that seem to go along with small lunches, sadly. 640 cals, 47g of protein, 5 servings.
1 box (8 servings) orzo
1lb ground turkey or chicken (99% fat free)
1 jar (5 servings) pasta sauce - I used clasico 4 cheese
1 bag hearty greens (I used a baby kale/baby spinach/arugula blend)
1 entire large zucchini, chopped
few cloves garlic, chopped
8oz grated cheese(s) - I used a bag of kraft "italian blend" with motz, parm, asagio. Use whatever you like really
Red pepper flakes, oregano, basil, etc as you like
Put water on for orzo, salted. In another pan, put you poultry and the tomato sauce. Chop up the zucchini and add it to the sauce pot, along with the garlic. Stir every so often, adding extra herbs and red pepper flakes if you like to make it taste less jar-rish. Add orzo to pot once water boils, setting a timer for 9 mins. When there is about 3 mins left on orzo, stir the greens into there to wilt them down. Your chicken should be done about when the orzo is, so turn off that pot then stir in the cheese so it melts w the residual heat. Portion it out and done.
Showing posts with label italian. Show all posts
Showing posts with label italian. Show all posts
Sunday, September 2, 2018
Monday, August 13, 2018
Protein Pasta Salad
I normally am a bit leery of items that have protein seemingly shoe horned in. But I was looking for a carb-ier lunch this week that would still make my protein macro and these yellow boxes were staring me in the face. Also I wanted something a bit less labor intensive after chopfest 2018 last week.
Makes 4 servings, 540 cals, 73g carb, 13g fat, 37g protein per serving
1 box (7 servings) protein pasta (I used bow ties)
several handfuls basil left from last week
Juice of 2 lemons
3-4 oz of really good Parmesan cheese
1 package (4.5 servings) turkey peperoni
1 package (5 servings) frozen chopped broccoli (thawed)
Salt water and boil pasta as per directions, then drain/rinse and let it cool. Portion out the broccoli, torn basil leaves, shaved or grated parm, turkey pepperoni (I cut this up in stacks w kitchen shears, but you could leave whole if you like) into your tupperwear. Add pasta, season with lemon juice, add a bit of salt/pepper if you want, seal, and shake. Done. Can be nuked or eaten cold/room temp as you like.
Makes 4 servings, 540 cals, 73g carb, 13g fat, 37g protein per serving
1 box (7 servings) protein pasta (I used bow ties)
several handfuls basil left from last week
Juice of 2 lemons
3-4 oz of really good Parmesan cheese
1 package (4.5 servings) turkey peperoni
1 package (5 servings) frozen chopped broccoli (thawed)
Salt water and boil pasta as per directions, then drain/rinse and let it cool. Portion out the broccoli, torn basil leaves, shaved or grated parm, turkey pepperoni (I cut this up in stacks w kitchen shears, but you could leave whole if you like) into your tupperwear. Add pasta, season with lemon juice, add a bit of salt/pepper if you want, seal, and shake. Done. Can be nuked or eaten cold/room temp as you like.
Sunday, February 11, 2018
"Caprese" Salad Pasta
This is a light, incidentally vegetarian, mealprep lunch for a busy week. 4 servings come out to 425ish cals, 60g carb, 20g protein, 12g fat.
4 cups bow tie pasta
8 oz fresh motz balls
8 plum or campari tomatoes
1 bag spring mux, baby arugula, or spinach
1 lemon for juice
Salt, pepper (if not using arugula!) oregano, basil, red pepper flakes, etc to taste
While pasta cooks, portion your motz and tomatoes and arugula into containers, and season/squeeze lemon over. Split pasta into containers while still warm to wilt greens a bit if not using spring mix. Done. This is barely a recipe but makes awesome lunchez.
4 cups bow tie pasta
8 oz fresh motz balls
8 plum or campari tomatoes
1 bag spring mux, baby arugula, or spinach
1 lemon for juice
Salt, pepper (if not using arugula!) oregano, basil, red pepper flakes, etc to taste
While pasta cooks, portion your motz and tomatoes and arugula into containers, and season/squeeze lemon over. Split pasta into containers while still warm to wilt greens a bit if not using spring mix. Done. This is barely a recipe but makes awesome lunchez.
Monday, January 1, 2018
Lunch Lasagna
I want nothing more then I want comforting bowls of pasta lately, but, of course, my body does not appreciate this as much as my belly does. This is a lasagna that will fall apart.. but it would of fallen apart in my lunch bag anyway... but will have the right flavor profile to fill this need. With, ofc, some extra veggies in the name of smarter nutrition.
Makes 6 servings at just under 600 cals each, depending on pasta sauce used etc
1/2 a box lasagna noodles - precooked or not as you like (sorry Dad, I am an uncooked noodle heathen here myself)
6 servings sweet or hot or chicken italian sausage
1 jar good tomato sauce
1 jar diced tomatoes
1 cup chopped mushrooms
2 medium zucchinis, diced
few cloves chopped garlic
9 cups (yes, 9) fresh spinach
1.5 cups part skim ricotta
1 cup part skim motz (do NOT use non fat for either of these... low fat dairy tastes/acts enough like full fat to work.... nonfat is fucking plastic, not food)
4 tbl grated parm (more if not using the good stuff)
1 egg
nutmeg, salt, pepper, oregano, red pepper flakes, etc to taste
Cook noodles if you are not a heathen like I am/will notice the texture difference. You want enough noodles for just 2 layers worth in a small lasagna pan (remember, we are not worried abt the fact this will fall apart, it is supposed to be yummy and fit your nutritional needs, you are sacrificing a bit of appearance to save some cals/carbs here).
Wilt all the spinach, it should end up being about a cup or 2 when done.
Toss the diced tomatoes, mushrooms, zucchinis, garlic and sausage (removed from it's skin) into a pot and cook until sausage is heated through. Taste for seasoning and adjust as needed, remembering that you are getting a shortcut on flavor by using premade italian sausage instead of ground meat.
Chop up your now wilted spinach and squeeze out all the water. Mix with ricotta, nutmeg, egg, and parm.
Put your sausage mixture in the bottom of your lasagna dish (yes, no bottom noodles) and top w a bit of jarred sauce, then a layer of noodles. Put a bit more sauce on top of noodles. Now your Ricotta/spinach layer, with the motz on top of that. Then more noodles, and the rest of your jar of sauce.
Let sit an hour or so before baking, if at all possible. Then bake at 350 for about an hour. Let cool, portion into 6 containers (or 5 containers for the week + one bowl for your lunch now).
Makes 6 servings at just under 600 cals each, depending on pasta sauce used etc
1/2 a box lasagna noodles - precooked or not as you like (sorry Dad, I am an uncooked noodle heathen here myself)
6 servings sweet or hot or chicken italian sausage
1 jar good tomato sauce
1 jar diced tomatoes
1 cup chopped mushrooms
2 medium zucchinis, diced
few cloves chopped garlic
9 cups (yes, 9) fresh spinach
1.5 cups part skim ricotta
1 cup part skim motz (do NOT use non fat for either of these... low fat dairy tastes/acts enough like full fat to work.... nonfat is fucking plastic, not food)
4 tbl grated parm (more if not using the good stuff)
1 egg
nutmeg, salt, pepper, oregano, red pepper flakes, etc to taste
Cook noodles if you are not a heathen like I am/will notice the texture difference. You want enough noodles for just 2 layers worth in a small lasagna pan (remember, we are not worried abt the fact this will fall apart, it is supposed to be yummy and fit your nutritional needs, you are sacrificing a bit of appearance to save some cals/carbs here).
Wilt all the spinach, it should end up being about a cup or 2 when done.
Toss the diced tomatoes, mushrooms, zucchinis, garlic and sausage (removed from it's skin) into a pot and cook until sausage is heated through. Taste for seasoning and adjust as needed, remembering that you are getting a shortcut on flavor by using premade italian sausage instead of ground meat.
Chop up your now wilted spinach and squeeze out all the water. Mix with ricotta, nutmeg, egg, and parm.
Put your sausage mixture in the bottom of your lasagna dish (yes, no bottom noodles) and top w a bit of jarred sauce, then a layer of noodles. Put a bit more sauce on top of noodles. Now your Ricotta/spinach layer, with the motz on top of that. Then more noodles, and the rest of your jar of sauce.
Let sit an hour or so before baking, if at all possible. Then bake at 350 for about an hour. Let cool, portion into 6 containers (or 5 containers for the week + one bowl for your lunch now).
Monday, October 22, 2012
Butternut Squash and Kale Lasagna
This recipe is a riff on Food Network's Gnocchi with Squash and Kale that came about because I had several boxes of lasagna noodles in the cupboard that needed using and I wanted something I could prepare in the morning and pop in the oven later (and have leftovers for the week).
"Meat" Layer:
for omnivores:
12 oz chicken sausage
6 oz cremini (or button if you like white mushrooms) mushrooms
1 tsp thyme
3-4 sage leaves, chopped
2 cloves garlic
1-2 tbl butter
olive oil and chicken stock to cook them in
for vegetarians:
12-16 oz mushrooms
1 tsp thyme
3-4 sage leaves
veggie stock to cook them in
2 cloves garlic
1-2 tbl butter
Soysage, or TVP, or just extra mushrooms
Cook sausage through (soysage or TVP just need to be heated/browned as they are fully cooked) and add chopped mushrooms, butter, herbs, and garlic. Salt and pepper to taste and cook until mushrooms are nicely browned.
Butternut Squash and Kale:
1 medium sized butternut squash
1-2 cloves garlic
a few cups chicken or veggie stock to cook squash in
splash of olive oil
3-4 cups kale, chopped
3-4 sage leaves, chopped
salt, pepper, red pepper flakes to taste
1/4th cup or a bit more grated parmesean
Get out your heaviest sharpest knife for chopping up and peeling your squash. I recommend cutting it into quarters first before peeling it so you have nice pieces you can just put flat side down on your cutting board to work. Scoop out the seeds and chop it up into cubes. Cook in the stock with garlic, sage, salt, pepper until tender. Add splash of olive oil, the kale, cheese, and red pepper flakes if desired and continue cooking until cheese is melted and kale is wilted down. (You can double the squash/kale layer and save the other half in the fridge to use just plain over pasta or rice later in the week if you like.)
Cheese Layer:
16 oz ricotta cheese (I like part skim)
1 cup shredded mozzarella or mozzarella/sharp provolone blend
1 egg
1-2 tsp fresh grated nutmeg
1 cup parmesean or parmesean and romano cheese
1/2 to 1 cup finely chopped kale
2-3 sage leaves, finely chopped
salt, pepper, red pepper flakes to taste
Mix everything well to combine it, taste for salt/pepper and adjust as needed
Sauce
What? You thought this got tomato sauce? No way. Sage and walnut pesto finishes off this dish beautifully.
2 cups walnuts
2 cups chicken stock or veggie stock
Large handful sage leaves
2-3 cloves garlic
1/4th cup good olive oil
1/4h cup parmesean
salt, pepper to taste
Put everything except the chicken stock into the food processor and pulse to chop/combine. Add chicken or veggie stock to thin it out a bit.
Assembly:
You will need 1 box oven ready lasagna noodles, an additional 1 cup shredded cheese, some good olive oil, and possibly more parmesean and chicken/veggie stock for assembly.
Put a layer of sauce into the bottom of your lasagna pan. Next comes a layer of noodles, followed by your meat/non meat and a splash more sauce. Put your next layer of noodles in the opposite direction from your first ones for some added structural integrity. Cheese comes next. Depending on how deep your pan is, you can put another layer of noodles between the cheese/veggies or not. Add veggies and a tiny bit of sauce and top with your final layer of noodles. Pour remaining sauce over noodles and add a bit of chicken stock around the edges if your lasagna looks dry. Top with shredded cheese, some more parmesean, and give the whole top a nice sprinkling of good olive oil.
You can make this up to several days ahead. Bake at 350 for an hour or so, until the cheese is melted and everything is bubbly and brown. Enjoy!
"Meat" Layer:
for omnivores:
12 oz chicken sausage
6 oz cremini (or button if you like white mushrooms) mushrooms
1 tsp thyme
3-4 sage leaves, chopped
2 cloves garlic
1-2 tbl butter
olive oil and chicken stock to cook them in
for vegetarians:
12-16 oz mushrooms
1 tsp thyme
3-4 sage leaves
veggie stock to cook them in
2 cloves garlic
1-2 tbl butter
Soysage, or TVP, or just extra mushrooms
Cook sausage through (soysage or TVP just need to be heated/browned as they are fully cooked) and add chopped mushrooms, butter, herbs, and garlic. Salt and pepper to taste and cook until mushrooms are nicely browned.
Butternut Squash and Kale:
1 medium sized butternut squash
1-2 cloves garlic
a few cups chicken or veggie stock to cook squash in
splash of olive oil
3-4 cups kale, chopped
3-4 sage leaves, chopped
salt, pepper, red pepper flakes to taste
1/4th cup or a bit more grated parmesean
Get out your heaviest sharpest knife for chopping up and peeling your squash. I recommend cutting it into quarters first before peeling it so you have nice pieces you can just put flat side down on your cutting board to work. Scoop out the seeds and chop it up into cubes. Cook in the stock with garlic, sage, salt, pepper until tender. Add splash of olive oil, the kale, cheese, and red pepper flakes if desired and continue cooking until cheese is melted and kale is wilted down. (You can double the squash/kale layer and save the other half in the fridge to use just plain over pasta or rice later in the week if you like.)
Cheese Layer:
16 oz ricotta cheese (I like part skim)
1 cup shredded mozzarella or mozzarella/sharp provolone blend
1 egg
1-2 tsp fresh grated nutmeg
1 cup parmesean or parmesean and romano cheese
1/2 to 1 cup finely chopped kale
2-3 sage leaves, finely chopped
salt, pepper, red pepper flakes to taste
Mix everything well to combine it, taste for salt/pepper and adjust as needed
Sauce
What? You thought this got tomato sauce? No way. Sage and walnut pesto finishes off this dish beautifully.
2 cups walnuts
2 cups chicken stock or veggie stock
Large handful sage leaves
2-3 cloves garlic
1/4th cup good olive oil
1/4h cup parmesean
salt, pepper to taste
Put everything except the chicken stock into the food processor and pulse to chop/combine. Add chicken or veggie stock to thin it out a bit.
Assembly:
You will need 1 box oven ready lasagna noodles, an additional 1 cup shredded cheese, some good olive oil, and possibly more parmesean and chicken/veggie stock for assembly.
Put a layer of sauce into the bottom of your lasagna pan. Next comes a layer of noodles, followed by your meat/non meat and a splash more sauce. Put your next layer of noodles in the opposite direction from your first ones for some added structural integrity. Cheese comes next. Depending on how deep your pan is, you can put another layer of noodles between the cheese/veggies or not. Add veggies and a tiny bit of sauce and top with your final layer of noodles. Pour remaining sauce over noodles and add a bit of chicken stock around the edges if your lasagna looks dry. Top with shredded cheese, some more parmesean, and give the whole top a nice sprinkling of good olive oil.
You can make this up to several days ahead. Bake at 350 for an hour or so, until the cheese is melted and everything is bubbly and brown. Enjoy!
Saturday, January 21, 2012
Salad Pasta
Preheat your oven to 450 while you chop up the following: a handful of cherry/grape tomatoes (cut in half), about 10 or so thin asparagus spears, 1-2 cloves garlic to taste, and 1 chicken sausage (if you are an omnivore). Put them in a pan and dress with salt, pepper, rosemary, few tbl of balsamic, and a few tbl of good rosemary. Toss to coat and put them in the oven.
Put several big handfuls of arugula into a bowl and dress with the juice of half a lemon. Put a pot of water on the stove to bring to a boil and go do something else for 10 mins or so.
Come back to find boiling water. Drop some pasta (I like tricolor fusilli for this) and salt the water. Set a timer according to box directions and go back to whatever else you were doing.
When the timer dings, drain the pasta well and throw it into the bowl with the arugula. Pull your veggies/sausage out of the oven and do the same. (If you are a vegetarian, some pine nuts or walnuts would taste good in here for protein.) Grate a tiny bit of parm over the top (for this recipe, if you don't have a block of parm or at least the stuff grated there in the deli for you you might want to leave out the cheese) and toss everything together to mix it. Taste for seasoning and enjoy.
Put several big handfuls of arugula into a bowl and dress with the juice of half a lemon. Put a pot of water on the stove to bring to a boil and go do something else for 10 mins or so.
Come back to find boiling water. Drop some pasta (I like tricolor fusilli for this) and salt the water. Set a timer according to box directions and go back to whatever else you were doing.
When the timer dings, drain the pasta well and throw it into the bowl with the arugula. Pull your veggies/sausage out of the oven and do the same. (If you are a vegetarian, some pine nuts or walnuts would taste good in here for protein.) Grate a tiny bit of parm over the top (for this recipe, if you don't have a block of parm or at least the stuff grated there in the deli for you you might want to leave out the cheese) and toss everything together to mix it. Taste for seasoning and enjoy.
Tuesday, December 27, 2011
simplified pasta carbonara
2 slices bacon per serving
4 oz spaghetti or angel hair per serving
1 egg yolk per serving
1 tbl cream per serving
1/4th cup freshly grated good parm per serving
lots of black pepper
maybe a few crushed red pepper flakes, but not many
parsley to garnish
can add 1/4th or so cup of green peas per serving (fresh or frozen are best, canned get mushy) or one small handful spinach if you want a one dish meal.
prepare pasta according to directions, do not overcook. while pasta is working, beat the heck out of egg yolks in a bowl. add cream and pepper, and slowly incorporate cheese. can add a splash more cream for a thinner sauce. also cook peas (can toss them right in with the pasta really) or wilt spinach in a colander over the pasta pot. when pasta is done, put a few tablespoons of the pasta water into your sauce and stir vigorously. toss sauce with pasta in the hot pot. (yes, the egg yolks are uncooked. the heat from the pot cooks them slightly. do not serve to pregnant women or people with compromised immune systems but really, if you have ever eaten cookie dough (and i know you have) then stop bitching about raw eggs). toss in crumbled bacon and veggie, plate, and top with parsley for garnish. serve immediately with a salad or some roasted veggies and some interesting dryish wine (a dry reisling or cabernet) and you have just made a meal you could order in a nice restaurant out of things you probably had in your cupboard anyway. (minus the wine maybe, have one of your guests bring that!)
4 oz spaghetti or angel hair per serving
1 egg yolk per serving
1 tbl cream per serving
1/4th cup freshly grated good parm per serving
lots of black pepper
maybe a few crushed red pepper flakes, but not many
parsley to garnish
can add 1/4th or so cup of green peas per serving (fresh or frozen are best, canned get mushy) or one small handful spinach if you want a one dish meal.
prepare pasta according to directions, do not overcook. while pasta is working, beat the heck out of egg yolks in a bowl. add cream and pepper, and slowly incorporate cheese. can add a splash more cream for a thinner sauce. also cook peas (can toss them right in with the pasta really) or wilt spinach in a colander over the pasta pot. when pasta is done, put a few tablespoons of the pasta water into your sauce and stir vigorously. toss sauce with pasta in the hot pot. (yes, the egg yolks are uncooked. the heat from the pot cooks them slightly. do not serve to pregnant women or people with compromised immune systems but really, if you have ever eaten cookie dough (and i know you have) then stop bitching about raw eggs). toss in crumbled bacon and veggie, plate, and top with parsley for garnish. serve immediately with a salad or some roasted veggies and some interesting dryish wine (a dry reisling or cabernet) and you have just made a meal you could order in a nice restaurant out of things you probably had in your cupboard anyway. (minus the wine maybe, have one of your guests bring that!)
Sausage/Spinach Meatballs
6 italian sausages (I used 5 sweet/one hot, can vary that based on how much the ppl you are cooking for like spicy)
1 lb fresh spinach, wilted (or can use frozen spinach, thawed)
14/th cup parmesean (I like to grate mine fresh, but you can use canned or w/e. Use a bit more if using canned, bc the flavor is not as strong)
1/2 cup breadcrumbs (standard plain ones are best, can use italian flavored if you want)
salt, pepper, garlic, oregano, rosemary to taste. Be careful w salt, remember sausages have it in already.
Just remove sausages from their casings and mix everything up in a bowl, adding 1 egg if it is not binding well. Makes abt 20-24 meatballs. I sauteed them a bit first, pulled them out of the pan, put in onions, carrots, garlic, and 2 cans of crushed tomatoes and some more spices to make sauce (can just use your favorite jar, tho) then put them back into the sauce and let them finish cooking in that. (If you just drop them straight into the sauce they will fall apart, but if you just saute them and don't let them cook in sauce they will dry out by the time they are done. )
1 lb fresh spinach, wilted (or can use frozen spinach, thawed)
14/th cup parmesean (I like to grate mine fresh, but you can use canned or w/e. Use a bit more if using canned, bc the flavor is not as strong)
1/2 cup breadcrumbs (standard plain ones are best, can use italian flavored if you want)
salt, pepper, garlic, oregano, rosemary to taste. Be careful w salt, remember sausages have it in already.
Just remove sausages from their casings and mix everything up in a bowl, adding 1 egg if it is not binding well. Makes abt 20-24 meatballs. I sauteed them a bit first, pulled them out of the pan, put in onions, carrots, garlic, and 2 cans of crushed tomatoes and some more spices to make sauce (can just use your favorite jar, tho) then put them back into the sauce and let them finish cooking in that. (If you just drop them straight into the sauce they will fall apart, but if you just saute them and don't let them cook in sauce they will dry out by the time they are done. )
Chicken Get Well Soon Soup
All of this is 'get off the couch/bed for 10 mins and look at pot, go back to bed' sort of directions. For something to do in those few mins when you are awake and bored, before you nod back off again.
soup base/stock (makes 2 big batches. make it double then freeze half, it freezes well)
2 chicken breasts
4 chicken thighs
(all chicken with bones/skin)
2 big boxes of chicken stock + some water. Or water + bullion (be careful of salt, if so) can use veggie stock also if you want, or just plain water, but starting with pre made stock gives you a stronger flavor for when your tastebuds are all dulled and you cant taste anything unless it hits you over the head.
several handfuls arugula
one onion
4-5 carrots
bunch of celery
zest of one lemon
one full bulb garlic
kosher salt to taste
palmful of peppercorns
3 or so bay leaves.
notice - no strong herbs/spices. just neutral stuff. Making a very basic tasting broth here, just trying to get some veggies in for nutrients etc.
Throw everything in a pot. Don't worry about carefully cutting the veggies, these will be picked out later. Just toss it all in, make it boil, reduce to simmer, and go back to bed for an hr or 2.
Qhen you wake up, pull out the chicken and leave it to cool. Skim off all the other stuff. Turn off heat. Go back to bed.
Again in awhile when things have cooled, reskim soup and pick/shread meat off of chicken. Put chicken back in pot. Put half of the stock/chicken into baggies or w/e to freeze. (Can do this all at once or in between naps, rly.)
This will make a bright but neutral flavored broth that freezes really well. I make it into 2 batches bc I rly like soup and I assume my husband will eat at least a bowl, but you can split it up smaller and freeze more if you just want a bowl or 2.
Throw one of the following combinations into the remaining soup, depending on what you want, and simmer 30 mins or so to let flavers get into broth. Try a different combo when you take the rest out of the freezer next time you are ill:
soup base/stock (makes 2 big batches. make it double then freeze half, it freezes well)
2 chicken breasts
4 chicken thighs
(all chicken with bones/skin)
2 big boxes of chicken stock + some water. Or water + bullion (be careful of salt, if so) can use veggie stock also if you want, or just plain water, but starting with pre made stock gives you a stronger flavor for when your tastebuds are all dulled and you cant taste anything unless it hits you over the head.
several handfuls arugula
one onion
4-5 carrots
bunch of celery
zest of one lemon
one full bulb garlic
kosher salt to taste
palmful of peppercorns
3 or so bay leaves.
notice - no strong herbs/spices. just neutral stuff. Making a very basic tasting broth here, just trying to get some veggies in for nutrients etc.
Throw everything in a pot. Don't worry about carefully cutting the veggies, these will be picked out later. Just toss it all in, make it boil, reduce to simmer, and go back to bed for an hr or 2.
Qhen you wake up, pull out the chicken and leave it to cool. Skim off all the other stuff. Turn off heat. Go back to bed.
Again in awhile when things have cooled, reskim soup and pick/shread meat off of chicken. Put chicken back in pot. Put half of the stock/chicken into baggies or w/e to freeze. (Can do this all at once or in between naps, rly.)
This will make a bright but neutral flavored broth that freezes really well. I make it into 2 batches bc I rly like soup and I assume my husband will eat at least a bowl, but you can split it up smaller and freeze more if you just want a bowl or 2.
Throw one of the following combinations into the remaining soup, depending on what you want, and simmer 30 mins or so to let flavers get into broth. Try a different combo when you take the rest out of the freezer next time you are ill:
- Simple classic: rice or pasta, carrots, celery, onion, rosemary/sage/thyme/parsley.
- Asian: ginger, soy sauce, sesame oil, hot oil/pepper flakes if you like, boc choy or brocoli, mushrooms, carrots, onion, ramen or rice
- Tortilla: cilantro, corn, beans, cumin, tomatoes, onion, green pepper, salsa/pepper flakes. Garnish w chips/avocado/cheese for healthier members of the family.
- Matzo: matzo balls, carrots and celery and onions cut up really really tiny
- Italian wedding: meat balls, pastina or bow ties, spinach or some other hearty green
- Plain: strain out the chicken and just drink broth with crackers if your stomach is really off kilter. Add some ginger if you like it.
- Kitchen sink: whatever you have in your fridge/cupboard that you like. Any veggie is good in this, really. Add some herbs to complement.
Sort of Shrimp Scampi
For 2 servings:
1/2 spaghetti squash baked and twirled - makes about 4 cups
1 lb raw shrimp peeled and cleaned
1/2 cup white wine
1 cup chicken stock
1 tablespoon butter
3-4 tomatoes, chopped
much garlic ( I used 5 cloves, but I love garlic, maybe you want 2 or 3) chopped
jalapenos or pepperochini peppers or red pepper flakes, to taste, if you like heat
2 tablespoons grated parm (using fresh helps, if you use the pre grated you'll need to add more to get the flavor right)
salt, pepper, and lemon juice to taste.
Put white wine, garlic, butter, and chicken stock into a saute pan over med/high heat. Add shrimp when it starts to simmer. Cook until shrimp are done, pull shrimp out and put tomatoes and peppers into the pan. Once the tomatoes soften a little bit, add the spaghetti squash and the parm. When tomatoes and squash are heated through and stock/wine is coating the squash, pour it out into bowls and top with the shrimp. Makes 2 large servings at under 600 cals, or a side dish for 4 under 300 cals.
1/2 spaghetti squash baked and twirled - makes about 4 cups
1 lb raw shrimp peeled and cleaned
1/2 cup white wine
1 cup chicken stock
1 tablespoon butter
3-4 tomatoes, chopped
much garlic ( I used 5 cloves, but I love garlic, maybe you want 2 or 3) chopped
jalapenos or pepperochini peppers or red pepper flakes, to taste, if you like heat
2 tablespoons grated parm (using fresh helps, if you use the pre grated you'll need to add more to get the flavor right)
salt, pepper, and lemon juice to taste.
Put white wine, garlic, butter, and chicken stock into a saute pan over med/high heat. Add shrimp when it starts to simmer. Cook until shrimp are done, pull shrimp out and put tomatoes and peppers into the pan. Once the tomatoes soften a little bit, add the spaghetti squash and the parm. When tomatoes and squash are heated through and stock/wine is coating the squash, pour it out into bowls and top with the shrimp. Makes 2 large servings at under 600 cals, or a side dish for 4 under 300 cals.
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