Tag Archives: broccoli

Less than 5, Main Dishes

Chicken, broccoli and potato dinner – SNAP meal

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This is a super simple meal you can get together in about 10 minutes for under $1. You’ve got protein from your chicken, starch and carbs in the potato, and a healthy serving of veggies from the broccoli.

Ingredients:

  • 1 chicken drumstick
  • 1 medium baking potato
  • 1 cup fresh or frozen broccoli
  • Garlic salt

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Step 1: In a frying pan, cook the chicken for 10-15 minutes, until no pink at all when poked.

Step 2: Wash the potato and poke some holes in it with a fork. Microwave the potato 8-12 minutes, until soft.

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Step 3: Microwave the broccoli 5-7 minutes, until soft. Serve it all with a dash of salt and enjoy. You can add whatever else you have to top the potato: butter, sour cream, cheese, beans, salsa…

 

 

**UPDATE: The SNAP Challenge is complete, with many lessons learned! All SNAP Meal Recipes listed below:

Healthy, Less than 5, Main Dishes, Pasta, Side dishes, Vegetarian

Creative leftovers: Cottage cheese & broccoli pasta

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We all know the feeling: it’s time for dinner or you need to pack a lunch, but you don’t know what to make and have little to no time. Rather than caving and just buying a pizza or going through the drive-through, try this simple recipe. With less than 5 ingredients (3, in fact) and requiring little time (as long as it takes for pasta to boil) it is a tasty time-saver.
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The ingredients are also something you are likely to have. Especially if you make pasta, make just a little more than you need for that meal, and keep the rest in the refrigerator. Pasta is very versatile in terms of just adding in a few other ingredients for a different, complete meal later.
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Ingredients:
  • 1 1/2 cups cooked pasta
  • 1/2 cup cottage cheese
  • 1 cup frozen broccoli
Step 1: Boil 3/4 cup pasta in 1 1/2 cups water, lightly salted if you want. Add the broccoli after 5 minutes, and let boil another 5 minutes. Drain.
Step 2: Mix the drained pasta and broccoli in with the cottage cheese. And that’s it!
This shows you how very simple eating vegetarian can be. It is extremely frugal as well. Frozen broccoli often is on sale for $1 per bag or less, and you only need 1 cup. Pasta is a cheap staple, and the cottage cheese is an affordable protein. This meal is all-around healthy, frugal, and tasty.
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You can of course add to it, such as cooked shredded chicken, ham cubes, shredded cheddar cheese, or drained and rinsed canned beans. Make it your own and save a few bucks a day by not going out for lunches or save hassle with this quick dinner.
Slow cooker, Vegetarian

Crock Pot Veggie Stew

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I recently moved across America to the great state of Colorado! That explains my lack of posts for a while. However, since my new place has an oven, my repertoire has quadrupled, and thus I intend to make up for it!
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So this post was inspired by a trip to a local farmer’s market. There was so much delicious produce, to be had super cheaply! Then a few days later, I needed to do something with the veggies I hadn’t eaten yet. As many cooks know, fresh is best but it also spoils quickest.
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Another complication I will be dealing with this year is my first year of doctoral classes and research, so I will be gone the majority of the day, 6am – 6pm most days. So you will likely see a lot of make-ahead or Crock Pot meals!
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Ingredients:
1 large carrot, diced
1 large onion, diced
3 roma tomatoes, diced
1/2 head cabbage, shredded
3-4 stalks celery, diced
2 potatoes, diced
1/3 of a red, orange & yellow bell pepper (or 1 of any color) diced
2 small heads broccoli, cut into small florets
4-5 green onions, diced
3 cups chicken stock or 3 bouillon cubes + water
Turmeric, chipotle chili pepper, paprika, black pepper, garlic, salt
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I don’t add amounts for the spices because it depends on how hot you like it. I found out after the fact that I added a *bit* too much chipotle pepper, because man did this soup clear the sinuses! I need to make it again mid-winter…

Step 1: This is the only work-intensive step. Dice all the veggies and layer in the Crock Pot.

Step 2: Add spices and broth. If you’re a strict vegetarian or vegan, use vegetable broth or plain water instead of the chicken stock.

Step 3: Cook on low at least 4 hours up to 12 hours. The longer it cooks the softer the vegetables will get, but the more flavors will come out and mingle.

You can add really any vegetable you have on hand that you need to use up. If you don’t want to take the time to dice everything, you can buy pre-cut from a salad bar or use frozen vegetables and just throw them in! Couldn’t be easier. Plus it makes quite a bit, so you have several meals for very cheap, and likely enough to freeze for later meals.

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Uncategorized

Hawaiian shrimp & broccoli

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I am once again moving, so I make due with whatever is left in the house for dinner.
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I had in my freezer:
1/2 bag frozen broccoli
1/2 bag frozen shrimp
In the fridge:
1/4 fresh pineapple
Soy sauce, Worchestershire, BBQ, ketchup
In the pantry:
1 bag simple rice, brown rice

Step 1: Microwave the rice 90 seconds and fluff.

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Step 2: In a bowl, mix 2 tbsp ketchup, 2 tbsp soy sauce, 2 tbsp Worchestershire sauce, 2 tbsp BBQ sauce, 1 tbsp sugar. Add shrimp, coat well. Microwave on high 4 minutes.

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Step 3: Add broccoli, microwave another minute.

.Step 4: Dice pineapple very small. Add and mix well. Put 1/2 cup rice on plate, add 1 cup shrimp mix and some sauce. Dinner in under ten minutes! Enjoy!

Sweet and tangy, protein plus fruit & veggies!
Crock pot, Side dishes

Slow Cooker Cheddar Broccoli Rice

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This is a super easy side dish, requiring only a few hours in a crock pot. It goes well with most anything. The end result is creamy, cheesy, and delicious.
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Ingredients:
1 cup rice
2 cups broccoli
1 full bag shredded cheddar cheese
1 1/2 cup water

Step 1: Pour 1 cup rice into crock pot. Add 1 1/2 cups water.
Step 2: Add as much broccoli as you want, I put in about 2 cups pieces.
Step 3: Cover with shredded cheese.
Step 4: Cook on high 2 hours, stirring occasionally, or until rice is fully cooked and cheese is melted.

Makes about 5 cups, enough for 3-6 sides depending on what else is in the meal. You can cut down the amount of cheese here for less fat, or add in a can of cream of chicken soup for extra creaminess.
Vegan, Vegetarian

Vegetarian couscous stuffed peppers

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So I’m going to a dinner party, and planned to bring my old standby, stuffed peppers . However, at least one of the guests is vegetarian, and I am also trying to eat a more vegetarian diet. So I decided to get the best of both worlds, and make both! 
Veggie:
3 bell peppers (any color)
1/2 cup couscous
1/2 cup boiling water
1/2 cup asparagus, cut into 1 inch pieces
1/2 cup broccoli
3 large baby bella mushrooms
1/2 onion
1/2 cup diced red bell peppers
Lemon juice, soy sauce (optional)
Garlic powder, cumin, sea salt, olive oil
 
Step 1: Add 1/2 cup boiling water to 1/2 cup couscous and microwave 3 minutes.

 Step 2: Cut up all the veggies while its cooking.

 Step 3: To cooked couscous, add about 1 tbsp garlic powder, 1 tsp cumin and 1 tbsp olive oil. Fluff well & set aside.

Step 4:  Add a tbsp olive oil to a frying pan, and begin sauteing veggies, hardest one first. Broccoli and asparagus, then peppers and onions, and finally the mushrooms. I added a squirt of lemon juice and a dash of soy sauce too.

 Step 5: Add cooked veggies to couscous and mix well.

Step 6: Stuff the peppers with the mixture. Cook in oven at 350 for 1 hour, or a Crock Pot on high for one hour. Sprinkle with cheese if you like.
 
Tonight at the party we will see how well I did! I snuck a spoonful while stuffing though, and it tastes pretty darn good. I included some shots of my meat-eater stuffed peppers too, just to make you drool a little! =)
 


Cooking the meat and rice
Cooked meat & onions, rice, and tomato sauce stuffing!
Scooping the filling into the peppers


Mmmmm stuffed bell peppers!
 

 

Vegetarian

Vegetarian Stir Fry

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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!

Salads

Steak salad

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In summer, everything tastes better on the grill. So when craving beef, it is only natural to want to grill a steak. I don’t have pictures of them, but I wish I did. Because I came home to a pound and a half steak that was bigger than my head!

So there was a sizable chunk left (of mine anyways) for the next day. Since I had also bought a head of romaine and I work on a farm, a salad with steak on top worked wonderfully. The farm I work on had radishes by the truckload, and some wild leafy greens that I had harvested 2 days before. Add to it the last leftovers of a veggie tray from a Memorial Day cookout, and a beautiful salad took shape.

Ingredients:
4 oz steak
2 cups torn romaine
1/2 cup leafy greens
1/2 cup baby carrots
2 radishes, sliced
Handful broccoli florets
Balsamic vinaigrette

Step 1:Place a handful or two of fresh washed greens on a plate. Put all the vegetables on top of the greens.

Step 2: Cook or microwave steak slices for a minute, add to greens, and top with 2 tbsp. balsamic vinaigrette. Tasty and super healthy!

Of course, you don’t need the steak on top if you’re vegetarian or vegan. You can also use any other kind of grilled meat you have.

Pasta

Shrimp, broccoli, and carrot fetuccini

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I grew up with this dish, so it holds a special place in my heart and palate. It is so easy, but so perfect together.
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This is one of my absolute favorite quick & easy dishes because the flavors complement each other so well. Shrimp, carrot, & broccoli fettuccine with garlic butter.
You will need:
1/2 pound of noodles (I use plain straight pasta)
2 cups peeled and deveined shrimp
4-5 large carrots
1 1/2 cups broccoli
Butter
Garlic
Salt
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Step 1: Thinly slice the carrots (your choice to peel them or not). In a skillet over medium heat, melt about 2 tbsp. of butter and add the carrot slices. They will need to cook until soft to a fork, about 15 minutes.
This is my friend Aris putting his cut-up carrots into the skillet.
Step 2: While carrots are cooking, bring water to a boil and add the pasta of your choice. Amounts always depend on how many you’re cooking for. For one person, a 1/2 pound should be plenty with some left over.
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Step 3: When the noodles are about done (al dente = soft but not total mush. If thrown at a wall, the noodles should stick. Seriously. Try it.) and the carrots are soft when poked with a fork, add the broccoli to the carrots. Sprinkle on some garlic and salt to taste (or garlic salt, for those who are impatient).
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Step 4: If you have pre-cooked shrimp they are the fastest and the last thing to cook. Throw those in a skillet with about 2 tbsp butter to get nice and pink. When the shrimp is pink and warm throughout, and the broccoli has become tender to a fork, you can put all 3 into one skillet until the pasta is done and drained.
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Step 5: Drain the pasta, and pour the shrimp, carrots and broccoli on top. Add in as much butter, garlic and salt as your palette and stomach can handle, and enjoy!