2.17.2016

Stovetop Meat and Veggies in Sauce METHOD

This is a METHOD for a quick, healthy, and delicious stovetop meal. By method, I mean it is easy to customize and change it up! Choose your desired meat, then slice up your choice of vegetables, add a sauce, and you're on your way.

1. Start with your choice of meat: chicken, pork, beef, fish. You can use frozen chicken tenderloins, they defrost and cook through quickly. Avoid using overly-thick cuts of meat. Season both sides of meat with salt and pepper (or play around with other seasonings like lemon-pepper, fajita seasoning, etc). If desired you can add breading to your meat by dipping in egg then bread crumbs or just flour.

2. Slice up your vegetables: onions, mushrooms, green/red peppers, asparagus, carrots, green beans, zucchini, broccoli, etc, etc. Choose as many or as few veggies as you like.

3. Choose a liquid for your sauce: chicken, beef, or vegetable broth, soy sauce, balsamic vinegar, etc. Pour 1/3 to 2/3 cup liquid into a glass measuring cup or bowl (use less liquid for a smaller pan, more for a bigger pan).

4. Choose an add-in for your sauce for a boost of flavor: minced/pressed garlic, grated ginger, minced onion, herbs, lemon zest, etc. Stir your add-in's into the prepared liquid. You can dress up your sauce as much as you like. (Ideas: Use this teriyaki marinade as a sauce. Add some maple syrup and garlic to balsamic vinegar. Chicken broth, garlic, and lemon zest would pair well with fish or chicken.) 

5. In a saute pan, heat a tablespoon or two of olive oil over medium heat. Once heated, add the meat. Place the vegetables over the meat, then pour the liquid over the meat and veggies. Sprinkle with a little salt and fresh ground pepper. Cover and cook until the meat is done on one side (the time will depend on the type and thickness of the meat, but anywhere from 5-10 minutes or so). Uncover and turn the meat. Continue cooking uncovered until the meat is cooked through (time and internal temperature will depend on the meat).

6. Remove the meat to a serving dish to rest. Continue cooking the vegetables in the liquid until the liquid has reduced at least by half and you have a nice sauce. Pour the vegetables and sauce over your meat and serve! 

You could easily serve this over cooked brown or white rice, but it's delicious on its own as well. Add a nice green salad and you have a complete meal!