Fast & Easy Meals with your Good Food Box
How to make a “kitchen sink” casserole:
1. Preheat oven to 375⁰F. Chop cooked leftover meat and place into a casserole dish. Then add an equal amount of cooked vegetables. You can also add cooked grains or starches such as cooked rice, macaroni, quinoa, or potato. Mix well.
2. Add one or more of the following: condensed cream soup, milk, vegetable broth, chicken/beef stock or tomato sauce.
3. Next add your toppings: bread crumbs, grated cheese, or nutritional yeast.
4. Bake for about 30 minutes. Enjoy!
How to make a pot-roast:
1. Cut meat into 1-inch cubes. Add cooking oil to a big heavy pot over medium-high heat. Brown the meat on all sides. Season with salt and pepper to taste. Add a small amount of water or soup stock and cover.
2. You can simmer the pot on the stove top or in the oven (at 325⁰F) until tender (about 1 hour per lb).
3. Add chopped vegetables (potatoes, onions, celery, carrots, etc.) for the last half hour of cooking.
How to make a stir fry:
1. Heat a saucepan with some cooking oil over medium heat. Add chopped fresh or frozen vegetables (e.g. broccoli, onion, carrot, celery) until crisp-tender.
2. In a small bowl, combine water, corn starch, and soy sauce. Stir mixture into vegetables and cook until sauce thickens.
3. Add leftover meat or legumes (chickpeas, lentils, or black beans) along with black pepper to taste. Serve over cooked rice and enjoy!
Garlic Broccoli with Chili Flakes
INGREDIENTS
1 bunch or broccoli
2 tablespoons olive oil
1 teaspoon chopped garlic
1⁄2 teaspoon chili flakes
salt & freshly ground black pepper
INSTRUCTIONS
1. Wash broccoli. Chop off bottom inch of stalks.
2. Bring a large pot of salted water to boil.
3. Add broccoli.
4. Return to boil and boil about two to three minutes or until crisp-tender.
5. Drain.
6. Heat olive oil in a skillet on medium high heat.
7. Add garlic, pepper flakes and rapini.
8. Toss together for a minute or two, reduce heat, cover pan and cook three minutes.
9. Remove cover, season and serve.
Adapted from Food.com
Lentil Soup - Kale and Sweet Potato
INGREDIENTS
1 tablespoon Olive Oil
3 garlic cloves finely chopped
1 onion chopped
1 tsp cumin
1 tsp paprika
1 sweet potato, cubed
1 cup brown lentils
1 can diced tomatoes
4 cups water
4 veggie bouillon cubes
2 cups kale, shredded
1/2 lime to finish
(Optional)
1 package (Ground turkey)
INSTRUCTIONS
1. Turn on the Instant Pot in 'Sauté' mode. Add the olive oil and let it heat for a minute. Then add the chopped garlic cloves and sauté for a minute, until the garlic is browned. Add the diced onion. (If using ground turkey add it now.)
2. Sauté the onion until the pieces turn translucent. Add the cumin and paprika and stir. Then add the cubed sweet potato.
3. Now add the lentils, followed by the diced tomatoes.
4. Finally add the vegetable stock, and mix all the ingredients gently. Close the lid of the Instant Pot and pressure cook on High Pressure for 12 minutes.
5. Once the Instant Pot has finished the pressure-cooking cycle, hit 'Cancel' and perform a quick release of pressure and open the lid of the Instant Pot.
6. Add in the chopped kale and stir it in. There is no need to cook the soup further as the kale with cook in the residual heat of the soup.
7. Add a dash of lime and serve.
Recipe from carameltintedlife.com
Apple Beet Salad
Ingredients
3-4 beets
2 apples
1 tbsp fresh dill
Vinaigrette
1/3 cup canola oil
2 tbsp red wine vinegar
1 tbsp Dijon mustard
1 tbsp honey
1 clove garlic minced
salt and pepper to taste
1 tsp caraway seed optional
Instructions:
1. Wash beets and cook in boiling, salted water until tender.
2. Cool, peel and dice beets into bite sized pieces.
3. Wash, core and dice apples. Do NOT peel.
4. Toss beets, apples and dill in salad dish.
5. Whisk together vinaigrette ingredients or place all ingredients in a small jam jar and shake til combined.
6. Mix vinaigrette with beets and apples.
Recipe from gettystewart.com
Cauliflower Tacos
Ingredients
1 Cauliflower
¼ teaspoon smoked paprika
¼ tsp sweet paprika
¼ tsp onion powder
¼ chili powder
¼ tsp kosher salt
Olive/grapeseed/canola oil
540mL canned Black Beans
1 Lime
1 Shallot or ½ small cooking onion
Small amount of fresh cilantro
2 Tbls Apple cider vinegar
Salt and pepper
100g shredded coleslaw mix (¼ of a bag of coleslaw mix)
6 small Tortillas
Instructions
Roast the Cauliflower
1. Preheat the oven to 450oF
2. Cut the cauliflower into bite size florets
3. On a lined sheet pan, toss the cauliflower with a drizzle of oil, season with ½ to 2/3 of the spice blend and some salt and pepper
4. Arrange in a single layer and roast in the oven, stirring halfway through for 18-20 minutes until lightly browned and fork tender.
5. Remove from oven and set aside in a warm spot
Prepare the Beans
6. Drain and rinse the beans and mash in a bowl using a fork
7. Zest and juice the lime
8. Peel, half, and mince the shallot
9. In a small bowl, combine ½ the lime zest and ½ the lime juice and as much of the rest of the seasoning mix as you like and some S&P to taste. Then set aside.
Warm the Beans
10. In a medium pan heat a drizzle of oil on medium high the add ¾ of the shallots and cook, stirring frequently for 30-40 seconds until fragrant.
11. Add the mashed beans, remaining lime juice, and 2 tablespoons of water. Cook stirring frequently for 2-3 minutes until the bean s are warmed through; season with S&P to taste
Make the Sauce
12. Roughly chop the cilantro
13. In a small bowl, combine the cilantro, vinegar, and as many of the remaining shallots and lime zest as you like and add 3 tablespoons of olive oil and season with S&P to taste.
Make the Cabbage Salad and Serve
14. In a large bowl, combine the cabbage and ½ the sauce, season with S&P to taste, then toss to combine thoroughly.
15. Spread mashed beans on tortilla and add roasted cauliflower.
16. Top with cabbage salad.
17. Drizzle with the remaining sauce.
18. Enjoy!
Adapted from makegoodfood.ca
Roasted Sweet Potatoes
Ingredients:
1 large sweet potato, peeled and cut into 1/4 inch thick slices
1 teaspoon sea salt
1 teaspoon black pepper
2 tablespoons olive oil
Directions:
Preheat the oven to 350 degrees F. Line a baking sheet or shallow baking dish with aluminum foil.
Arrange slices of potato in the prepared pan so they are overlapping slightly. Season with salt and pepper and then drizzle olive oil over them as evenly as possible.
Bake in a preheated oven until potatoes are tender and have begun to wrinkle around the edges, about 30 minutes.
Enjoy!
Baked and Stuffed Sweet Potatoes
Ingredients
4 sweet potatoes
1 medium red bell pepper, seeded and diced
2 avocados - peeled, pitted, and mashed
1/4 cup chopped fresh cilantro (optional)
1/4 cup olive oil
1 cup shredded Cheddar cheese
2 green onions, sliced
1/2 teaspoon ground cumin
3 tablespoons lime juice
salt and ground black pepper to taste
Directions:
Preheat the oven to 350 degrees F . Place Sweet Potatoes on a baking sheet.
Bake Sweet Potatoes for 40 minutes, or until tender, turning occasionally. Set aside.
In a medium bowl, mix together the red pepper, avocado, cilantro (if using), olive oil, green onions, cumin and lime juice.
Cut yams in half lengthwise, and fluff the centers with a fork. Top with the avocado stuffing. Season with salt and pepper, and top with shredded Cheddar cheese.
Roasted Broccoli Bites
Ingredients:
1 large head of Broccoli, cut up into bite-size florets
1/2 red onion, sliced
pinch of sage
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon garlic salt
1/4 teaspoon ground black pepper
Directions:
Preheat oven to 400 degrees F. Line a baking sheet with aluminum foil.
Spread broccoli in a single layer on the prepared baking sheet. Sprinkle onion and sage over broccoli; drizzle with olive oil. Sprinkle salt, garlic salt, and black pepper over broccoli mixture; toss to coat.
Roast in the preheated oven until broccoli is browned and crisp, 20 to 30 minutes.