Make skillet meals from scratch
Rhonda Gordon, Special to the Gazette
Wednesday, September 2, 2009
I don’t know about your house, but at our house we are sure glad to be back in the routine that the school year brings. Dinner time and bedtime are both a little more predictable.
The cool evenings and mornings bring on the thought of comfort foods rich stews, hearty pasta dishes, and warm apple pie.
Homemade skillet meals provide an easy, healthy and low-cost meal on our busy week nights. If you take a stroll down the freezer aisle at the local market you will find an entire section on skillet or slow cooker meals (meals in a bag). Skillet meals typically contain a protein source, vegetables, a grain and sometimes a milk group food, all in one bag and ready to place in a skillet and heat.
Those freezer meals can be a little expensive ranging from $5 to $8 per bag. A bag typically contains two to three servings. So if you have four or more in your family or you have any teenagers in your home, you will defiantly be buying more than one bag.
You can prepare a homemade skillet meal for much less and it can even be healthier. The amount of protein contained in the frozen meal bag may be minimal. Another pre-packaged meal option is boxed meals where you add your own meat. Again, you are paying more than if you prepared the same food from scratch. The frozen and boxed meals are usually high in sodium.
When you make these meals at home from scratch you control the amount of fat and salt. You can even add your own spices to tailor the meal to the likes of your family.
Other advantages of skillet meals are they offer one pan clean up and won’t heat up your kitchen. Having the ingredients on hand and knowing how to combine them is the key to successfully creating the homemade skillet meal.
General directions for creating your own skillet meal are to select a food from each of the following categories: grain, protein, vegetable and a sauce. A tip when buying meat like chicken, beef or pork — cook the entire package, cut into bite size pieces and freeze the extra portions for a quick meal later.
Let’s get started with a quick and easy dinner. You will be amazed how easy these skillet meals are.
Grains
Select one: Measure your grain uncooked, then cook.
• 2 cups uncooked pasta macaroni, penne, spiral or bow tie (cooked)
• 1 cup uncooked rice (cooked)
• 4 cups uncooked noodles wide egg noodles (cooked)
Protein
Select one: 2 cups cooked and diced
• Chicken
• Beef
• Pork
• Eggs, hard cooked
• 2 cans (6-8 oz.) fish or seafood, flaked
• 2 cups cooked or canned beans (kidney, black beans)
Vegetable
Select one:
• 1 package (10 oz.) thawed and drained frozen spinach, broccoli, green beans, mixed vegetable
• 2 cups sliced fresh zucchini or summer squash
• 1 can (14.5 oz.) green beans, carrots, corn, drained
Sauce
Select one
• 2 cups white sauce or 1 can cream-based soup with milk to make 2 cups
• 1 can (16 oz.) diced or stewed tomatoes with juice
If meat is not pre-cooked you need to cook first in the skillet with 1-2 tablespoons of olive oil. When meat is cooked, combine all chosen ingredients into a skillet, simmer over medium heat, stirring occasionally, for 20 minutes or until heated through. You may add uncooked rice or pasta to your skillet meal, but more liquid and a longer cooking time will be required.
When choosing your grain try whole grain pasta or a brown rice — remember we are to make half our grains whole grains. This would be a good way to encourage your family to eat healthier and include whole grains in their diet. Choose low sodium soups to make the skillet meals healthier.
I have included three skillet meals for you to try. I hope you have fun and save a little time in the kitchen.
Cheesy Chicken Skillet
1 Tbsp. oil
1 onion, chopped
3 cups water or chicken broth
1 cup rice, uncooked
3 carrots sliced
2 cups diced chicken cooked
1 can (14.5 oz.) green beans
1 cup cheese
In a large skillet, heat oil and cook onion until tender and lightly browned. Add water or broth. Heat to boiling. Stir in rice and carrots. Reduce heat and simmer. Cover and cook for 20 minutes. Add chicken, beans and cheese. Cover and cook over low heat until hot and cheese is melted. Serves 5.
Skillet Lasagna
1/2 pound lean ground beef
1 small onion, shopped
1 clove garlic minced or
1/4 teaspoon garlic powder
1 can (15 ounce) tomato sauce
1 cup water
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
3 cups wide
noodles, uncooked
1 package frozen
spinach, thawed
1 cup low fat cottage cheese
2 oz. cheese, diced or grated
In a large skillet, brown ground beef, onion and garlic. Drain fat. Add tomato sauce, water, oregano and basil. Bring to a boil. Add noodles and stir. Cover and boil gently for 5 minutes. Break up the thawed spinach into small pieces. Stir into the skillet mixture. Bring to a boil. Cover and boil gently for 5 more minutes. Stir. Spoon cottage cheese on top. Sprinkle with diced cheese. Cover and simmer for about 10 minutes or until noodles are tender. Add water if it’s too thick. Serves 6.
Vegetable Rice Skillet
1 can (15 oz.) kidney, black
or garbanzo beans, drained
and rinsed
1 can (14.5 oz.) stewed
tomatoes
2 cups mixed vegetables,
frozen
1 cup water
3/4 cup rice, uncooked
1/2 teaspoon dried thyme,
or dried dill weed
1 can (10.75 oz) tomato soup
Hot sauce and shredded
cheese (optional)
In skillet, stir together beans, tomatoes, vegetables, water, rice and thyme or dill weed. Bring to a boil. Reduce heat, cover and simmer 20 minutes or until rice is tender. Stir a few times while cooking. Add more water if mixture becomes too dry. Stir in tomato soup. Bring to a boil. Let simmer 2-3 minutes. Serve with hot sauce or shredded cheese, if desired. Serves 5.
• Rhonda Gordon is the family and consumer sciences agent for K-State Research and Extension in Lyon County. For more information on this column, nutrition, food safety, parenting, financial management, health and safety, e-mail her at rgordon@ksu.edu or call the Lyon County Extension Office at 341-3220.