One pan wonders

Hello Sheppard’s Pie

~ awombl1 ~ 1 Comment

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I know it’s been a while since my last post. I made a life change and decided to go back to school full time. Who would have thought I’d be more busy in school than working full time?! But school or not, a girl has got to eat. While I have been cooking, I haven’t been posting so my goal is to get to a new normal schedule.

I’m starting with my take on Sheppard’s pie. Spoiler alert, this is not your mom’s Sheppard’s pie. It has elements of healthy with an infusion of vegetables and loads of flavor. My philosophy is the vegetables balance the butter that is absolutely required for the potatoes. This pan makes enough for 8 to 10 servings depending on if your into generous portions. Check out the recipe below. 🙂

Sheppards Pie

Ingredients:

2 lbs ground turkey

2 cups diced carrot

2 cups diced zucchini

1 cup of diced bell pepper

1 cup peas

3 cups diced onion

1/4 cup minced garlic

6 oz tomato sauce

2 tbsp tomato paste with Italian seasoning

1 tbsp red pepper flake

1 tbsp Italian seasoning

2 tbsp of garlic and onion powder

Salt and pepper to taste

4 cups of mashed potatoes

1/2 tbsp. avocado oil

2 tbsp. butter

1/2 cup of parsley (optional garnish)

Directions:

  1. Preheat oven to 350 degrees.
  2. Peel and dice 2-3 large potatoes and bring to a boil over high heat. Boil until potatoes can be pierced smoothly with a fork.
  3. Peel and dice onion. Add one cup to potatoes. Peel and mince garlic and add both to a medium pot over medium heat with oil.
  4. Peel and chop carrots and add to the pot with a splash of water to soften.
  5. Add ground turkey and brown with garlic and onion and carrots.
  6. While browning turkey, rinse zucchini, slice in half, then cut into strips before dicing. Rinse and dice bell pepper.
  7. Add diced zucchini and bell pepper to the pot. Open cans and stir in tomato paste, then add sauce and seasoning.
  8. Add peas then remove the pan from heat.
  9. Drain potatoes and onion and mash with butter. Add salt and pepper to taste.
  10. Add meat mixture to a oven-safe baking dish then add potatoes on top in an even layer. Bake for 20 minutes uncovered to firm up the mixture.

Hearty Comfort

~ awombl1 ~ Leave a comment

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With the hot and cold temperature fluctuations, I’ve found myself in need of a few comforting hearty meals to ward off the cold and to boost my immune system to prevent illness. One of my go-to dishes is smothered potatoes with sausage and peppers. It’s quick, easy and tasty. It also goes easily with pretty much any leafy green. Since I have plenty of greens to harvest, I sautéed some collards and mustards with fresh pressed garlic and apple cider vinegar to help break down the greens and make them tender. You can always add some sautéed chicken or fish for some added protein. Check out the recipe below and share your thoughts!

Smothered Potatoes Ingredients:

2 cups sliced red potatoes

2 cups sliced onion

2 cups chopped bell pepper

3 tbsp. grated, pressed or chopped garlic

8oz sausage (I used Tennessee pride)

1/2 cup water

1/2 tbsp dried herbs

Salt and pepper to taste

Greens ingredients:

3-4 cups of chopped greens

1/2 cup water

4 tbsp. grated, pressed or chopped garlic

1/2 tbsp. olive or avocado oil

Salt and pepper to taste

Directions:

  1. Place large pan over medium heat and brown sausage.
  2. While cooking sausage, rinse peppers. Peel and slice onion and chop peppers. Add to the pan.
  3. Rinse and slice potatoes. Press garlic. Add both to pan with water then add seasoning. Top and reduce heat to low for 10-12 minutes or until potatoes are tender.
  4. Rinse and chop greens (or use frozen).
  5. In a medium pot, add oil and garlic over medium heat.
  6. Add greens, water and seasoning then reduce heat and let simmer for 10 minutes.
  7. Plate both and enjoy!

A Bit Of Chicken

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I knew this would be a week where I would need to eat dinner quickly to get work done and workouts in, so I went with my favored chicken legs. I am a huge fan of making half the pan of baked chicken flavored different ways and I continued that trend this week with my pan of 10. I seasoned half the chicken with cumin, salt, pepper and cayenne and the other half with smoked paprika, onion powder, salt and pepper.

For sides I rinsed and warmed a can of organic black beans that I mixed with cumin, canned diced tomato and cilantro as one side. I also brought a few ears of corn that I cut off the cob and seasoned with fresh herbs, salt and pepper.

For my lunch and dinner this week, I alternated between chicken with those two sides, chicken tacos and a basil and peach salad that all used that original pan of chicken from Sunday.

The chicken took 35 minutes to cook, the black beans 10 minutes to be warmed through and seasoned and the mango pico took 10 minutes to make. I cut the corn off the cob and seasoned it as needed for meals since it doesn’t need to be cooked and also diced tomato and cucumber for salad lunches in the morning before work.

The “cooking” this week took less than an hour for 10 of my 15 workday meals and also totaled $24.91 or 2.49 per meal. It helps if you can pick flavors and main items first and build from there. See the details below and give meal planning a try!

1 can of organic black beans – $.89
1 can diced tomatoes- $.98
2 ears of corn- $.29/each
Romaine and arugula- $7
Chicken legs- $2.31
Hola Tortillas- $2.59
Fresh tomatoes- $5
Cucumbers- $1
Peaches- $2
Mango- $.98
Avocado-$.99
Cilantro- $.59