Lunch List 11

Beef and Broccoli Rice Bowl

1/2 cup cooked rice

4 oz thinly sliced beef (e.g., sirloin, flank steak)

1 cup broccoli florets

1 tablespoon vegetable oil

Sauce: 1 tablespoon soy sauce

1 teaspoon cornstarch

1 teaspoon brown sugar

1/2 teaspoon grated fresh ginger

1 clove garlic minced

2 tablespoons water

To make: in a small bowl, whisk together all sauce ingredients until smooth. Heat vegetable oil in a skillet or wok over medium-high heat. Add beef and stir-fry for 2-3 minutes until browned. Remove beef and set aside. Add broccoli florets to the skillet and stir-fry for 3-5 minutes until tender-crisp. Add a splash of water and cover for a minute to steam if needed. Return beef to the skillet. Pour the sauce over the beef and broccoli. Cook, stirring constantly, for 1-2 minutes until the sauce thickens. Serve the beef and broccoli mixture over the cooked rice.

Chicken and Veggie Lettuce Wraps

4 oz ground chicken or finely diced cooked chicken breast

1/2 cup finely chopped mixed vegetables (e.g., carrots, water chestnuts, bell peppers)

2 large lettuce cups (e.g., butter lettuce, iceberg)

1 tablespoon soy sauce

1 teaspoon rice vinegar

1/2 teaspoon grated fresh ginger

1 clove garlic, minced

1 tablespoon vegetable oil

Optional: sriracha for spice, chopped peanuts for crunch

To make: heat vegetable oil in a skillet over medium-high heat. Add ground chicken (or diced cooked chicken) and cook, breaking it up, until browned and cooked through (if using raw). Add chopped vegetables, ginger, and garlic to the skillet. Stir-fry for 3-5 minutes until vegetables are tender-crisp. Stir in soy sauce and rice vinegar. Cook for another minute until heated through. Spoon the chicken and vegetable mixture into the lettuce cups. Serve immediately, with sriracha or peanuts if desired.

Pesto Pasta with Cherry Tomatoes and Mozzarella

3 oz pasta (e.g., penne, fusilli)

1/4 cup pesto (store-bought or homemade)

1/2 cup cherry tomatoes, halved

1/4 cup small fresh mozzarella balls (bocconcini) or cubed mozzarella

Optional: fresh basil leaves for garnish

To make: cook pasta according to package directions. Drain, reserving 2 tablespoons of pasta water. In a bowl, combine the cooked pasta, pesto, halved cherry tomatoes, and mozzarella. Toss gently to combine. If the sauce is too thick, add a splash of the reserved pasta water until desired consistency is reached. Serve warm or at room temperature, garnished with fresh basil if desired.

Quick Chicken Fajita Bowls (No Tortilla)

4 oz boneless, skinless chicken breast, thinly sliced

1 bell pepper (any color), thinly sliced

1/2 small onion, thinly sliced

1 tablespoon olive oil

1 teaspoon fajita seasoning blend

1/2 cup cooked rice or cauliflower rice

Optional toppings: salsa, sour cream/Greek yogurt, cilantro

To make: heat olive oil in a skillet over medium-high heat. Add sliced chicken and cook for 3-4 minutes until browned and cooked through. Remove chicken and set aside. Add sliced bell pepper and onion to the skillet. Sauté for 5-7 minutes until tender-crisp and slightly charred. Return chicken to the skillet. Sprinkle with fajita seasoning and toss to combine, cooking for another minute. Serve the chicken and vegetable mixture over cooked rice or cauliflower rice. Top with salsa, sour cream/Greek yogurt, and cilantro if desired.

Shrimp and Asparagus Stir-fry

4 oz raw shrimp, peeled and deveined

1 cup asparagus, trimmed and cut into 1-inch pieces

1 tablespoon vegetable oil

1 clove garlic, minced

1 tablespoon soy sauce

1 teaspoon rice vinegar

1/2 teaspoon sesame oil

Optional: cooked rice for serving

To make: heat vegetable oil in a skillet or wok over medium-high heat. Add shrimp and stir-fry for 1-2 minutes per side until pink and cooked through. Remove shrimp and set aside. Add asparagus to the skillet and stir-fry for 3-5 minutes until tender-crisp. Return shrimp to the skillet. Add minced garlic, soy sauce, rice vinegar, and sesame oil. Toss to combine and cook for another minute. Serve hot, optionally over cooked rice.

 

 

💗 Jo