Lunch List 6

Chicken & Broccoli Stir-fry (No Rice/Noodles needed)

1 tablespoon sesame oil or olive oil

1 pound boneless, skinless chicken breast or thighs, cut into 1-inch pieces

1 large head broccoli, cut into small florets

1 bell pepper (any color), sliced

2 cloves garlic, minced

Optional: 1 inch fresh ginger, grated

For the sauce:

1/4 cup soy sauce (or tamari)

1 tablespoon rice vinegar

1 tablespoon honey or brown sugar

1 teaspoon cornstarch

2 tablespoons water

To make: in a small bowl, whisk together all sauce ingredients until smooth. Set aside. Heat sesame oil in a large skillet or wok over medium-high heat. Add the chicken pieces and cook for 5-7 minutes, stirring occasionally, until browned and cooked through. Remove chicken from skillet and set aside. Add the broccoli florets and sliced bell pepper to the same skillet. Stir-fry for 5-7 minutes until vegetables are tender-crisp. If needed, add a splash of water and cover for a few minutes to steam the broccoli. Add the minced garlic and grated ginger (if using) to the vegetables. Stir-fry for 1 minute until fragrant. Return the cooked chicken to the skillet. Give the sauce a quick whisk again, then pour it over the chicken and vegetables. Cook, stirring constantly, for 1-2 minutes until the sauce thickens and coats everything.

Pasta with Canned Sardines/Mackerel & Lemon

6 oz short pasta (e.g., penne, fusilli, elbow macaroni)

2 cans (3.75-4.25 oz each) sardines or mackerel in olive oil, undrained

2 cloves garlic, thinly sliced

1/4 cup fresh parsley, chopped

Zest of 1 lemon

Juice of 1/2 lemon

Salt and black pepper to taste

Optional: Pinch of red pepper flakes

Optional: 2 tablespoons capers, rinsed

To make: cook pasta according to package directions until al dente. Reserve 1/2 cup of pasta cooking water before draining. While pasta is cooking, heat a large skillet over medium-low heat. Add the contents of the sardine/mackerel cans (including the oil) to the skillet. Break up the fish gently with a spoon. Add the thinly sliced garlic and red pepper flakes (if using) to the skillet. Cook for 2-3 minutes until garlic is fragrant, being careful not to burn it. Add the drained pasta to the skillet with the fish mixture. Stir in the chopped parsley, lemon zest, and lemon juice. Add a splash or two of the reserved pasta cooking water to create a light sauce and help everything emulsify. Toss well to combine. Season with salt and pepper to taste. Stir in capers if using.

Loaded Baked Potatoes/Sweet Potatoes

4 medium baking potatoes or sweet potatoes

1 tablespoon olive oil (for rubbing potatoes)

Salt and pepper

Toppings (choose a combination):

1 can (15 oz) chili (vegetarian or meat), heated

1 cup shredded cheese (cheddar, Monterey Jack)

1/2 cup plain Greek yogurt or sour cream

1/4 cup chopped green onions or chives

1 can (15 oz) black beans, rinsed and drained, seasoned with cumin

Leftover cooked vegetables (e.g., steamed broccoli, sautéed mushrooms)

To make: preheat the oven to 400°F. Scrub potatoes clean. Pierce each potato several times with a fork. Rub lightly with olive oil and sprinkle with salt and pepper. Place potatoes directly on the oven rack and bake for 45-60 minutes, or until fork-tender. (Sweet potatoes may cook slightly faster). Once baked, carefully slice each potato lengthwise down the middle, being careful not to cut all the way through. Fluff the inside flesh with a fork.

Hummus & Veggie Pinwheels

4 large (10-inch) flour tortillas

1 cup hummus (store-bought or homemade)

1/2 cup thinly sliced cucumber

1/2 cup shredded carrots

1/2 cup thinly sliced bell pepper (any color)

1 cup fresh spinach or mixed greens

Optional: 2 tablespoons chopped fresh dill or parsley

To make: lay each tortilla flat on a clean surface. Spread about 1/4 cup of hummus evenly over each tortilla, leaving a small border around the edges. Layer the sliced cucumber, shredded carrots, sliced bell pepper, and spinach/greens over the hummus. Sprinkle with optional fresh herbs. Starting from one edge, tightly roll up each tortilla into a log. Using a sharp knife, slice each rolled tortilla into 1-inch thick pinwheels.

Chicken & Veggie Fried Rice (using leftover rice)

1 tablespoon sesame oil or vegetable oil

1 pound cooked chicken (leftover rotisserie, baked, or pan-fried), diced

3 cups cold, day-old cooked rice (essential for best fried rice texture)

1 cup frozen peas and carrots blend, thawed

1/2 cup chopped onion or scallions

2 cloves garlic, minced

1 large egg, lightly beaten

2-3 tablespoons soy sauce (or tamari)

Salt and black pepper to taste

Optional: 1 teaspoon rice vinegar

Optional: a dash of hot sauce or sriracha

To make: heat sesame oil in a large skillet or wok over medium-high heat. Add the chopped onion/scallions and cook for 2-3 minutes until softened. Add the minced garlic and cook for 1 minute more until fragrant. Push the vegetables to one side of the skillet. Pour the beaten egg into the empty space and scramble it, breaking it into small pieces as it cooks. Add the cold, day-old rice and diced cooked chicken to the skillet. Break up any clumps of rice. Stir-fry for 3-5 minutes, allowing the rice to heat through and get slightly crispy. Stir in the thawed peas and carrots. Pour in the soy sauce and rice vinegar (if using). Toss everything together until well combined and heated through. Season with salt and pepper to taste.

 

💗 Jo