The Pantry Challenge: Three Emergency Meals with Ingredients You Have on Hand - low sodium dishes at restaurants

When I asked for advice for my next food
Related article, my cousin Karen sent a challenge.
"How about taking three to five basic ingredients and separating them in three different ways?
She suggested.
\ "If I have these ingredients on hand, mix the spices and give me three different meals.
"Let them be the simple, fast, healthy food my kids will like," added Deb, my neighbor . ".
"I can use some of them.
So from these great suggestions, the challenge of the pantry was born.
Karen provides a list of the basic ingredients I need to use in all three dishes: chicken breast, canned tomatoes, frozen mixed vegetables and onions.
She allowed me to change the starch from each meal to what was often in her pantry: rice, spaghetti and tortillas.
I added the staples of herbs, spices and other food storage rooms and came up with three different dishes that are cheap, easy to prepare and offer a great deal of nutritional value.
Each recipe provides four great meals for your family.
As an extra bonus, I 've made a list of the basic pantry ingredients you can use the next time you go to the grocery store. 1.
: To get better quality, I tend to spend more money on meat, so I am looking for chicken breasts marked "all natural" or "hormone free.
To keep the cost low, I bought the premium package and froze the extra package used later.
Total cost per service: $. 97. 2. : A 14.
5 ounces can contain about 4 copies.
I purchased a store brand to get better value.
If sodium is a problem, look for a variety of low sodium or salt-free additions.
Total cost per service: $. 13. 3.
A bag of 12 ounces, about four.
I think when store brands are at the same time with less money, there is no need to spend extra money on a national brand.
Total cost per service: $. 27. 4. : I bought a 3-
A bag of yellow onions with nine onions for $1. 50.
I need 1 medium onion for every emergency meal, so I have a lot more to do for other purposes.
Total cost per service: $. 04. 5.
: I bought 8 fajita packages-
$1 tacos. 40.
Total cost per service: $. 18. 6. : A 1-
A bag of long white grains of rice, a total of 10.
If you want to increase the nutritional value, you can replace it with brown rice.
Total cost per service: $. 07. 7. : A 1-
A box of a pound of spaghetti contains 8 large portions of food.
Choose a more valuable store brand and choose a higher nutritional value of the whole valley.
Total cost per service: $. 15.
I nodded to Karen's roots in Texas and went to Texas.
Mexican food for my first emergency meal
I chose tortillas as starch and added basic ingredients from my storage room and fridge with some other common food. A well-
The prepared food room should include a variety of spices and seasonings.
Chili powder and ground cumin are two must-
Anyone who likes the southern border flavor is welcome.
(See below for other tips on storing food rooms.
12 ounces of boneless chicken breast cut horizontally to 1/4-1-1-14. 4 fajita-
1/2 cup grated Colby85 mg. 775 mg.
Add hot oil in a large non-stick frying panhigh heat. Add onion;
Saut travel©It started to soften in about 3 minutes.
Add garlic and cook for another 30 seconds.
Add chicken, cumin and chili powder and sprinkle with salt and pepper.
Saut travel©2 to 3 minutes until the chicken is almost cooked.
Mix in non-drained tomatoes and peppers; cook 1 minute.
Stir mixed vegetables;
Saut travel©About 2 minutes until the heat is finished.
Season with salt and pepper.
Heat dissipation;
Keep warm.
Heat the tortillas in a microwave for 30 seconds.
Spoon chicken mixture in the heart of each tortilla;
Cheese and coriander are on top.
Fold the side of the tortillas over the filling.
Cost per service: $2.
I decided to add some Asian flavor to my second emergency meal with rice as starch.
It's Lapa, Aben App. ©The 2010 tit ingredient is a Thai chili sauce found on the Asian aisles of most grocery stores.
Put a bottle at hand to season Asians.
Design a style dish or use it as a condiment for everything from soup to seafood to scrambled eggs.
12 ounces of boneless, skinless chicken breast half (about 3) cut horizontally into 1/4-14. 1. 169 mg. 879 mg.
Put rice and water into the pan and bring it to a boil.
Reduce the heat to low and cover the cooking until the water is absorbed for about 13 minutes.
Remove from the high temperature and let the bracket tightly cover within 5 minutes.
Fluff made with a fork.
Rice can be made in advance, refrigerated and covered for up to 2 days.
Cold rice is easier to stir
Because the grain does not stick together when it is cold, fry it.
When the rice is cooked, prepare the other ingredients so that they are ready when you start stirringfrying.
Hot oil in large non-stick frying pan or pan
It's hot but not smoking.
Stir with onion
Fried to light brown in about 2 minutes.
Add slices of garlic, ginger and red pepper and stir well
About 1 minute.
Stir with chicken
Fry for 2 minutes until the chicken is almost cooked.
Stir with mixed vegetables and tomatoes
Two more minutes.
Add rice and stir
Until heated.
Put in soy sauce and joy.
Take a well in the rice in the middle of the pot, add the eggs, let the time set for about 30 seconds, then stir and stir.
After the eggs are cooked, stir in the rice.
Remove from the heat and serve immediately.
Cost per service: $1.
My third emergency meal was made of starch with spaghetti.
Plus a few \ "secrets-
Weapon \ "I always have ingredients on hand (olives, bacon and red wine) this meal is funky and can be served for dinner guests, but this meal is easy for a quick weeknight supper. 92 mg. 952 mg. 14. 1-
1/4 cup bell pepper
Make pasta according to the package.
When cooking pasta, heat the olive oil with a non-stick frying panhigh heat.
Add the chicken and cook for 10 minutes and turn brown evenly until soft and no longer pink.
Take it out of the frying pan and keep it warm.
Add onions and garlic to the frying pan and cook with medium fire until the onions soften.
Add undrained tomatoes, wine, sugar, oregano and bay leaves.
Boil, then cover, reduce heat, sim15 minutes.
Mix the water and cornstarch in a small bowl and then add the tomato mixture in a frying pan.
Cook and stir until thick and bubbling.
Put the chicken in a frying pan and add the olives. Heat through.
Order chicken and sauce on cooked pasta.
Decorate with grated Parmesan cheese.
Cook bacon over medium heat in a non-stick frying pan until it turns brown.
Remove from the frying pan with a slotted spoon, spare.
Draw bacon fat from a frying pan.
Add onion and thyme and cook until the onion is soft.
Add mixed vegetables and water.
Boil and then reduce the heat.
Cover and steam for 3 minutes.
Remove the lid, increase the heat, continue cooking until all the water evaporates from the frying pan and cook for another minute or two.
Stir in cooked bacon. Serves 4.
Cost per service: $2. The Well-;
: Black, red, garbanzo, etc.
: For side dishes, soups, casseroles and other dishes.
: Keep all kinds of hard, soft, white, yellow cheese (cheddar cheese, Parmesan cheese, mozzarella cheese, goat cheese, cream cheese, etc ).
: Freeze it to last longer, then grind it into soup, sauce and stir: Must-
: Use fresh juice in salad sauce and sauces, or use passion in cooking.
For salad, pasta and pizza;
: Don't bother fast-cook rice;
For seasoning and stirring: Must-
: For Mexican, sandwiches and mini packaging
Like the old saying, I always cook with wine.
Sometimes I even put it in the food.
One of Thailand and Thailand-