Of all of the one-skillet meals in this article, tofu stir-fry is probably the healthiest, especially if you use low-sodium soy sauce. Drain a block of firm or extra firm tofu well, and cut it into very small pieces. Heat up some oil in a pan, and brown the tofu on all sides, stirring often. Set the tofu aside, but keep it warm by covering it. In the same skillet, saute any of the following vegetables that you have on hand – green beans, snow peas, water chestnuts, onions, mushrooms, baby corn, or peppers. Cut the onions and peppers into strips, if using. Add the tofu back into the stir-fry, and turn the fire down to low. Mix together 2-3 tablespoons of mustard with an equal amount of water and a teaspoon of cornstarch, blended in well. Then add the liquid to the pan and stir until the sauce thickens. Serve with crunchy Chinese noodles on top.
Black Bean Quesadillas
These quesadillas are surprisingly fast and easy to make – the hardest part is rinsing and draining the black beans! Just drain a can of black beans and mash them well to make a lumpy paste. Add 1/4 cup of salsa and mix to create the filling of the quesadilla. Then place a soft tortilla on a frying pan over high heat, sprinkle some shredded cheese on the tortilla, and spread the filling over it. Add another layer of shredded cheese and then a second tortilla to finish it off. Press down on the top tortilla to flatten the quesadilla, and keep on checking the underside of the bottom tortilla until it is nicely browned. Flip the quesadilla over to brown the other side, and then slide it onto a plate. You can cut it with a pizza wheel and serve it in wedges. Best of all, if you keep the cheese inside and flip the quesadilla carefully, the frying pan should be easy to wash.
Beefcakes Smothered With Caramelized Onions
This one-skillet meal is perfect for hamburger lovers on a day when it's too cold to fire up the grill. First, caramelize some onions by heating up some olive oil on medium-high, adding the onions, and then stirring often until the onions are brown and limp. While you keep these warm, mix up your regular burger recipe, form it into patties, and fry it on both sides in the skillet on high heat. Make sure that the inside is cooked completely before removing it, and don't worry if the outside turns black. These "beefcakes" take a long time to burn. Serve the beefcake on a whole grain bun together with the onions, a slice of tomato, and some shredded lettuce. Kids like to eat these plain, with their fingers, as a healthy, kid-friendly treat.
First, stir-fry some vegetables, such as zucchini, onions, mushrooms, and peppers. While they are frying, cut some chicken cutlets into large chunks, and then dip them first into eggs and then into flour. Add them to the cooking vegetables and brown both sides of each piece. Mix together equal amounts of oil, soy sauce, and brown sugar, and pour the mixture over the chicken and vegetables. (About 1/2 cup of each should be enough for several cutlets). Cover the pan and simmer until the chicken is cooked through. This makes a lot of sauce, which you can serve over rice or mashed potatoes the next day for lunch.
These meal ideas are perfect, especially if you're just cooking for yourself. Cleaning up from these one-skillet meals is easy, but enjoying the meals is even easier!
The World's Healthiest Foods. "Tofu." https://www.whfoods.com/genpage.php?tname=foodspice&dbid=111
Allrecipes.com. "Caramelizing Onions, Step By Step." https://allrecipes.com//HowTo/caramelizing-onions-step-by-step/Detail.aspx
This post is part of the series: Healthy and Fast Recipes
- Quick and Healthy Meal Ideas for One
- Healthy One-Skillet Meal Ideas
- Creating Healthier Recipes for Brunch Foods