Welcome to the Healthy Meal Preperation Series on TwentyThirtyFree! This is an ongoing series that highlights recipes you can prepare without having to spend a ton of money on fresh ingredients or waste time trying to prepare. These are designed to be healthy, efficient meals that can be prepared easily in an apartment/student-housing-environment with limited resources.
Garlic Pepper Mustard Chicken.
This is a recipe that’s designed to be both high-protein and high-fiber with some healthy carbs thrown in. I’ve prepared this custom-made recipe multiple times and it’s always given me a good lunch.
Getting Started, You Will Need:
1 Stovetop/Oven
1 Timer
1 Microwave
Cookware:
1 Cast Iron Skillet
1 small/medium saucepan
1 Fine mesh sieve
Ingredients:
¼ Stick of butter or 3 tablespoons of olive-oil.
1 Quart/1 liter of shredded chicken breasts. (You can find this at your local meat market or grocery store. Getting it already cut saves the time of having to prepare it. Alternately, you can use cans containing cooked, shredded chicken. We will make it taste good in a minute).
1 tablespoon of chardonnay mustard, delicatessen mustard, or any mustard seasoned with white wine.
1 bag of mixed vegetables (carrots, broccoli and cauliflower preferred).
1 cup mushrooms.
¼ cup of quinoa.
Seasonings:
1 Teaspoon of Pepper
1 Teaspoon of Garlic
½ Teaspoon of salt
1 Teaspoon of Oregano
¼ Teaspoon of Basil
Optional: To streamline spices and save money, you can use a small bottle of Italian Herbs and Spices such as Mrs. Dash or McCormick for the flavors of Oregano and Basil. A few pinches should do the trick.
Cooking Instructions:
- First, rinse ¼ quinoa in a wire-mesh sieve for 15 seconds.
2. Move the quinoa over to a small or medium sized sauce-pan. Add 2-3 cups of water, cover the pan, and set the timer for 10-15 minutes.
While the Quinoa is Cooking.
- 1. Heat a cast-iron skillet over a stovetop on medium heat. Add the butter or olive oil and brush it around the pan until surface is covered.
- 2. Heat bag of frozen vegetables in the microwave for 4-6 minutes depending on brand and power level.
- 3. Add 1 quart shredded chicken into the skillet and let it cook for 6-8 minutes. Add 1 cup of mushrooms into the skillet and let them simmer for 4-6.
- 4. Add the pinches of salt, pepper, garlic, and other Italian herbs as desired. By the 6 minute mark, the mushrooms should be brown and ready to go.
- 5. Add the vegetables into the skillet and stir until spices are blended in. Let everything simmer for another 1-2 minutes.
- 6. Add 1 tablespoon of white-wine mustard into the skillet and mix it among ingredients. Add more depending on desired flavor.
- 7. Turn off the stove-top after letting mixture simmer in skillet for 1 minute.
- 8. Serve and enjoy.
Notes: If you prefer to use chicken breasts and cut them yourself, this is another option you can take.
Preheat oven to 375° F (190°C).
- 1. Prepare 2 boneless, skinless chicken breasts in a non-stick-cooking-tray.
- 2. Bake for 15-20 minutes until desired tenderness is achieved…or the pink in the center is gone.
- 3. Brush salt-free-butter or vegetable oil on chicken and season with salt, pepper, garlic, and Italian herbs. Cut chicken into desired chunks.
- 4. Combine chicken, vegetables, and mustard into a cast-iron skillet on medium heat. Let simmer for 2-3 minutes.
- 5. Serve and enjoy.
Other Notes: This recipe is designed to be quick, but some may not like the emphasis on garlic and chardonnay mustard. You may prefer to use regular, yellow mustard for a more traditional flavor. Although I also prefer a mix of Italian herbs, you can also try a chipotle mix for a zestier, spicier experience.
This recipe is also designed to take advantage of seasonings that can be found in mass-produced-bottles. More experienced chefs may want to add their own seasonings or adjust for their preferences based.
This meal can make 2-3 meals easy and provides a hearty breakfast, lunch, or dinner to counteract a hectic workweek.
If you’ve tried it or made any personal adjustments, let me know in the comments below!
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