reliable meal (cook)

  • *adjust ingredient quantities to meet your nutritional needs*
  • make sauce in a medium bowl: soy sauce (i count until 10 as a pour), chicken "broth" (i count until 3 as a pour; see meal prep list), chili garlic oil (1 spoonful, adjust to your preferred spice level), 1 tsp of cornstarch, mix it up
  • "marinate" chicken: mix 3-5 oz of diced pre-cooked chicken breast (see meal prep list) into sauce thoroughly, set aside while veggies cook
  • heat stainless steel pan on medium-high, test heat by splashing in a little water, if it beads up and rolls around, the pan is ready and turn heat to low for the rest of the steps
  • pour in olive oil, enough to coat the bottom of pan
  • add 1/4 cup onions to pan, cook until soft (a minute or so), add in some minced garlic and tomato paste if you are pivoting last-minute to pasta
  • add 1/4 cup peppers to pan, cook until soft (another minute or so)
  • add 1/4 cup of each uncooked veggies (squash, eggplant, etc) one at a time to pan in order of hardest to softest, cook until softish (a couple minutes depending on veg)
  • add 1/4 cup of each pre-cooked veggies (green beans, etc) one at a time to pan in order of hardest to softest, cook until warm (a minute or so)
  • add a handful of pre-wash leafy greens (baby spinach, etc), cook until wilted (a minutes or so), add chopped tomatoes here, they don't need very long
  • add the chicken and sauce and stir, cook until warm; alternatively scramble 2-3 eggs and serve with veggies with toast (no rice/pasta)
  • serve with fresh rice or if using leftover batch-cooked rice, stir in 1 cup into pan with veggies and cook until warm
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