EASY ONE-TWO-THREE MEAL

    Are you having a hectic day and just can't think of something to cook?  I understand--completely!  But don't fuss and get too worked up over it.  Here is an easy way to fix a meal that is nutritious, colorful and appetizing.   I call it my "One-Two-Three" meal because that is what I am doing.  One - the protein--choice of fish, meat, poultry or other--cooked by broiling, pan braising, BBQ, baking.  Two - A carbohydrate--brown rice,  potatoes-sweet or white, quinoa or millet, whole grain pasta or noodles, or other.  Three - A quick, stir-fried, baked or steamed veggie or combo of veggies.

    The above plate shows (1) pan-braised steak/roast, (2) stir-fried peppers with onions and garlic, (3) pan-braised sweet yam and white potatoes with scallions (green onions) and chives.  Here is how easy this meal is.  First, pre-cook your choice of protein and then add these or side dishes of your choice.

Stir-Fried Peppers with Onions and Garlic

Ingredients:

2-3 peppers for each person (this will depend on the size of the pepper-we chose Cubanelles, Ancho Poblanos, Sweet Bananas), sliced lengthwise as shown
3+ cloves of garlic sliced thinly
1-2 large onions cut into half-rounds
olive oil
salt to taste

HOW TO: 

1.  In a large skillet, add enough olive oil to coat the bottom of the pan.  This will be around 2-3 Tbls.  Heat the pan on high heat until oil is hot, but not smoking.
2.  Lower heat to medium high.  Add all veggies, salt and begin to stir-fry until some of the veggies turn a little brown.
3.  Add three Tbls of water to pan and immediately cover the pan with a tight-fitting lid.  Turn off the heat and allow veggies to remain for 5 to 10 minutes or until done according to your desire.

Pan-Braised Sweet Yam and White Potatoes with Scallions (green onions) and Chives

Ingredients:

1 medium-sized potato for each person, chopped in approximately 1/2-inch pieces
2-3 good-sized sweet yam potatoes (these are yams and not large sweet potatoes), chopped in approximately 1/2-inch pieces
1/2 cup scallions, chopped (include tops), you can substitute regular onion, chopped)
2-3 rounded Tbls chives, chopped, fresh is best
salt to taste
1/2 tsp. crushed red pepper
1-2 tsp. paprika
1/4 to 1/3 cup olive oil

HOW TO:

1.  In a large skillet add about 1/4 to 1/3 cup olive oil.  Over high heat (don't allow oil to smoke or overheat) add potatoes, salt and red pepper.  When potatoes begin to cook well, turn heat down to medium high.  Continue to lift the potatoes from the bottom of the pan using a flat, metal spatula (egg turner).  This is to keep the potatoes from breaking apart.  Cook potatoes until they are just about done.  Do not over-brown.
2.   Add onions, scallions and chives.  Continue to cook until potatoes are done.  Add paprika and gently turn into potatoes.  Keep potatoes warm until ready to serve.

I hope you enjoy these ideas.  Actually, that is what they are.  Something to give you an incentive to prepare food from scratch instead of purchasing pre-packaged foods.

Enjoy!

Kathie Palladino
www.kitchen2.com

Photo credits:  Ashley Palladino 2010