Tag Archives: quick meals

A Quick Basic Meal For A Hurried Lifetstyle

31 Mar

I’ve been cooking this healthy basic meal almost every week for months now and I thought it might be something nice to share.  The reason I love cooking it – is that it is healthy, quick and has so many variations – even with the use of the same veggies over and over again – there is a sense of variety so I always have something to look forward to.

1.  I always begin with a few tablespoons of olive oil in a hot pan.

2.  I then add a few cloves of garlic pressed through and saute for about 2-3 minutes.

3.  I almost always add Mushrooms (all different varieties).  I find mushrooms are really filling. 

4.  Next, I check my refrigerator and I look for any colorful veggies that I have on hand.  Most of the time I have carrots and celery.  I quickly and coarsely chop them in the food processer and drop them in the saute pan and continue to saute. 

5.  I then check my refrigerator and freezer to add some more color to my basic veggie dish.  I almost always have frozen organic veggies.  I love to add broccoli and peas.

6.  Finally, I love tomatoes and I find that they thicken up the  sauteed veggies as well.  So, I usually add grape tomatoes (halved).

7.  Finally I throw in cut up Kale and lower the heat and put on the pan cover so they steam down. 

While sauteeing the veggies, I usually sprinkle the veggies with california sea salt and black pepper.

While I’m preparing the veggies, I usually have a pot of boiling water on the side to add some type of carb.  The carbs have been varying as follows: whole wheat pasta, buckwheat soba noodles, short grain brown rice (my new favorite), and quinoa pasta.

When the carbohydrate or base is complete, I usually drain it and toss into the saute pan so that the juices of the sauce can cover the pasta, rice, noodles, etc.

VARIATIONS

I sometimes like to make different sauces in the sautee pan so it gives me a variety of flavors and tastes and I can keep repeating the dish but feel like I’m eating something different every night.

1. If I”m only feeling like I want something light, I usually just add lemon zest, pine nuts and feta cheese to the sautee pan at the end of the cooking process.

2.  If I’m feeling like Asian food, I add Tamari Sauce and Gomasio while satueeing the veggies.  At the end of the process, I add chopped avocado.  I LOVE this combination with short grain brown rice.  It also goes well with soba noodles.

3.  If I’m feeling like I want a mexican flavor, I toast whole wheat tortillas and mix in some mild salsa at the end of the veggie sautee and fold brown rice and the veggies into a burrito.

The variations are endless! This healthy meal can be made in less than 30 minutes and will work well for busy, hurried lifestyles.  It also stays well for leftovers later in the week. (I usually bring it as my lunch and send it to lunch in thermos with my son for school)!

Buon Appetito!

– City Mama

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