Skillet Meals.. the possibilities are endless!

How to Make a Skillet Meal

(Makes 4-6 servings)

1. Choose one food from each box. Combine all ingredients in a large skillet. Add a small amount of salt, pepper, chili powder, onion or garlic powder or curry for flavor.

2. Bring to a boil.

3. Turn heat to low. Cover pan and simmer until pasta or rice is tender. This is about 15 minutes for the pasta and 30 minutes for the rice and quinoa.

½ to 1 pound or 1 ½ cups of cooked meat, fish, chicken, ground turkey or beans -Ground beef or turkey, cooked -Chicken or turkey, cut-up into cubes, cooked -Tuna or other fish, cooked -Kidney, pinto, white, or black beans (drained)

1 ½ or 2 cups of vegetables -Carrots -Green beans -Broccoli -Cauliflower -Bell peppers -Mixed vegetables (1 bag of frozen or 2 cans of salt-free)

Pasta, rice, or noodles Use uncooked: -1 cup of whole grain macaroni -1 cup spaghetti -1 cup rice-noodles -3/4 cup rice -3/4 cup quinoa

Sauce -2 cups of spaghetti sauce or marinara -2 cups of chicken, beef or vegetable broth (low sodium) -Use 1 can of cream soup, tomato soup/sauce, or onion soup WITH 1 ½ cans of water OR 1 ½ cans of milk

Seasoning -Salt -Pepper -Cheese -Reduced soy sauce -BBQ sauce -Oregano -Garlic powder -Onion powder -Basil -Chili powder -Paprika -Italian seasoning

Favorite Combinations for Skillet Meals

CHILI MAC
½ pound of ground turkey OR 1 can of red beans, drained	1 can of green beans 1 grated carrot	1 cup of whole grain macaroni	1 can of tomato sauce PLUS 1 can of water	1 tablespoon of chili powder Top with low-fat cheese Pepper to taste
CHICKEN  & BROCCOLI
1 cup of leftover chicken, cut up	1 ½ cups of green beans or broccoli pieces	¾ cup of rice	1 can of cream of mushroom soup PLUS 1 ½ cans of water	Pepper to taste
TUNA-NOODLE
1 can of tuna, drained	1 cup of mixed vegetables or green peas	1 cup of raw noodles/whole grain pasta	1 can of cream of mushroom soup PLUS 1 ½ cans of water	(optional: pepper, paprika, Top with low-fat cheese

H. Wolfe 12/2017