Vegetable Quick Meals
This has become our favorite cooking technique for vegetables! Not only does it require less hands-on work than sautéing on the stove top, but vegetables develop a nice char under the broiler. This translates into savory smokiness in our dishes. We also like the texture contrast. Since broiling is a quick cooking method, the outsides of the veggies soften while the insides stay relatively crisp. Yum!
What You Need
An array of quick-cooking vegetables - essentially, any vegetable that can be eaten raw as well as cooked, such as:
bell peppers, onions, cauliflower, broccoli, cabbage
A sharp knife
A baking sheet
1. Turn on your broiler - If you have the option, set the broiler on HIGH. If the broiler is inside your oven (as opposed to in a separate compartment below it), move an oven rack to within 4-5 inches of the broiler flame. (See post: How to Use Your Broiler)
2. Prepare your vegetables - Cut all the vegetables into large chunks. Big, uneven pieces are perfect for this technique. Vegetables like onions and cabbage can be cut into wedges. Bell peppers can be quartered. Cauliflower and broccoli can be broken into smaller florets.
3. Toss with olive oil and salt - Make sure all the surfaces are evenly coated, then spread them out on a sheet pan.
4. Broil for five minutes - After five minutes, flip and stir the vegetables so they are cooking evenly
5. Continue broiling and flipping every five minutes - The vegetables will gradually start to char on the outside - this is what you want! Softer vegetables like peppers will cook faster than ones like onions. Remove vegetables as they soften and become evenly charred. All vegetables will be ready in about 20-25 minutes, depending on how crunchy or soft you like them.
6. Chop the roasted veggies for your meal - Long strips are great for fajitas and burritos. Diced smaller, the vegetables can become pizza topping, quesadilla filling, or even a very quick sauce for pasta. You can also let the vegetables cool and then use them to round out a green salad.
• Roasted vegetables will keep refrigerated for up to a week.
• Leave the oven door propped during broiling to vent steam and excess heat.
(Images: Emma Christensen)
Quick-Fix Vegan: Healthy, Homestyle Meals in 30 Minutes or Less
Book (Andrews McMeel Publishing)
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My quick meals from scratch2003-07-23 09:14:25 by -
Pick one from each category. . .
Fish broiled or baked simply (sauce can increase baking time), Steak pan fried, or
Boiled greens tossed with stuff. (Kale, Chard, Collard, etc.)
Steamed vegies tossed with stuff. (Brocolli, Cauliflower, Green Beans, Cabbage)
Any Vegetable Salad.
Things I toss with: Butter, Olive Oil, Dark Sesame Oil, Hot Pepper, Cilantro, Olives, Olive Paste (for green beans).
Rice, Millet, Quinoa, Couscous, and Buckwheat; all except rice cook in less than 30 mins.
Buy to stock, buy to make quick meals2008-04-12 13:17:05 by --
To stock: Once every few months:
- rice, lentils, uncooked beans
(soak, simmer, add salt, and sometimes a fresh tomato)
- flour, sugar, cracked wheat, spaghetti, pasta
Once a week:
- tomato, onion, garlic, ginger, yogurt, water (you always need them), milk, bread, cheese
- veggies for stir fry/steamed/raw (change every week, depending on what you find on sale).
- Don't cook non-veg (cook once a week - that should be enough, and that is if you even want to have non-veg)
- Learn how to cook each single vegetable
Veggie based high protein meals2010-07-17 19:13:17 by mintilint
Per calorie, spinach had more protein than steak.
-spinach salad with nectarines or dried cranberries, walnuts, and Garbanzo beans and a balsamic vinaigrette
rice and beans- a perfect protein (all essential amino acids)
VEGAN chili- real chili has way too much fat and salt to be considered healthy. Use a tri-bean base, plus whole canned tomatoes, TVP (texturized vegetable protein) and lots of spices.
Soba noodles (sepecially green tea soba..mmmm....) + cashews (go light on these) + green onions and light sodium soy sauce
There is no quick fix to an unhealthy diet2007-03-22 08:13:51 by HighNTensityFitness
Diet is a 4 letter word. You need to make the lifestyle change and eat healthy on a regular basis. Any diet book will tell you the human body need 4-6 small meals per day concentrating on lean meats, fruits, vegetable, high in fiber, and lots of water.
Any fast will cause a significant decrease in muscle mass and will actually promote fat gain as the body thinks it's starving to death.
If anything, do a colon cleanse and get the intestines nice and clean as this is where nutrient absorption takes place. Eat healthy on an everyday basis with a well balanced diet and quit messing around with starving yourself
Brieftons Spiral Slicer: Stainless Steel Vegetable Spiralizer with Special Japanese Blades and 2 Julienne Sizes, Perfect Spiral Cutter for Low Carb Healthy Vegetable Meals
Campbell's Vegetable Beef Soup on the Go, 10.75 Ounce Microwavable Cups (Pack of 8)
St. Dalfour Gourmet On The Go, Ready to Eat Pasta & Vegetables, 6.2-Ounce Tins (Pack of 6)
Grocery (ST. DALFOUR)