Recipe-The Melody Special
This is evolved from 1)my love for sauteed onions, 2). Mom's tendency to clean out the fridge via stir-fry, and 3). Lots of experimentation
The Melody SpecialA carrot, sliced thin
2-4 zucchini(depending on size) and 1-2 yellow squash -chopped with zig-zag cutter. This is Andy's job. Of course, his are all sorts of sizes, but he's five. Can't blame him, and they still taste the same. Now, I recommend that you taste-test the zucchini, because a bitter one can ruin the whole dish. You can also add other veggies here, like broccoli and artichoke hearts. Whatever floats your boat. Mom has used beets. It made the whole thing purple.
1 large, sweet(I use Maui) onions, sliced. Now, my family loves onions. If yours doesn't, do one small onion instead of a larger one.
olive oil
fat free chicken broth
whole wheat penne-enough for your family
boneless skinnless chicken breasts, cut into pieces about a cm thick and about the size 'round of the fat end of the zucchini.
pepper
garlic salt
Good parmesean cheese
This recipe has 2 variations: The healthy-but-not-losing-weight, and the every-calorie-counts.
1. Start the water boiling for the pasta. In a very large skillet(bigger the better), put a splash of olive oil or a small drop of oil and a splash of broth. Turn stove to high. Put in the chicken and onions and sprinkly liberally with garlic salt and pepper. Beware of burning in the lower-fat version. Prep your veggies. Keep stirring and adding more liquid-of-choice as needed, until the chicken is cooked through and onions are softened, but not quite carmelized.
2. Add all your veggies and more garlic salt, pepper, and liquid. You'll need more in the low fat version. Stir well. Turn down to med-low. Cover for a few minutes(2-5) if the vegetables aren't cooking/getting soft/are still crunchy when you test them. Cook pasta according to directions on package.
3. More seasonings. Uncover if necessary and turn up to high, so everything gets nice and carmelized. Or, if the pasta isn't done, leave it on low and uncovered for the same effect, until your noodles are done.
4a. Drain pasta and throw it in with veggies, stir-frying for a few minutes before removing from heat. It should have a nice almost-burnt look to just about everything. Can be served plain or with sauce of choice.
4b. Drain pasta, serve with veggies on top or on the side. Pasta in this case is softer and is better for picky eaters. Or if you want to measure out your servings. Top with marinara and parmesean cheese.
4c. (My personal favorite) Remove everything from heat and into a large bowl. Toss with a v. small amount of olive oil or a few drops of broth, garlic salt(sense a theme here?), and a good amount of grated parmesean cheese. No sauce on this, it has flavor enough.
Serves a family of 5 just fine.
Warning: This recipe is imprecise and adaptive. All measurements should be adjusted to suit your family. Variants include Yakisoba:substitute for stir-fry veggies and yakisoba noodles, with canola oil instead of olive and soy sauce instead of marinara;
The Potato Version: Chop up a few leftover baked potatoes and grill with the veggies, omit the noodles, and presto!
The Everything-in-the-fridge Version: Basically, every kind of veggie and applicable fruit in the fridge, with whatever meat you have leftovers of, and whatever kind of sauce makes sense. Still use garlic.
Each serving contains 1 carbohydrate, 1 protein, 1-3 vegetables, depending on how much overboard the chef went, and enough garlic salt to ward off any vampires, mosquitos, or teenage boys who might happen by.
The Melody SpecialA carrot, sliced thin
2-4 zucchini(depending on size) and 1-2 yellow squash -chopped with zig-zag cutter. This is Andy's job. Of course, his are all sorts of sizes, but he's five. Can't blame him, and they still taste the same. Now, I recommend that you taste-test the zucchini, because a bitter one can ruin the whole dish. You can also add other veggies here, like broccoli and artichoke hearts. Whatever floats your boat. Mom has used beets. It made the whole thing purple.
1 large, sweet(I use Maui) onions, sliced. Now, my family loves onions. If yours doesn't, do one small onion instead of a larger one.
olive oil
fat free chicken broth
whole wheat penne-enough for your family
boneless skinnless chicken breasts, cut into pieces about a cm thick and about the size 'round of the fat end of the zucchini.
pepper
garlic salt
Good parmesean cheese
This recipe has 2 variations: The healthy-but-not-losing-weight, and the every-calorie-counts.
1. Start the water boiling for the pasta. In a very large skillet(bigger the better), put a splash of olive oil or a small drop of oil and a splash of broth. Turn stove to high. Put in the chicken and onions and sprinkly liberally with garlic salt and pepper. Beware of burning in the lower-fat version. Prep your veggies. Keep stirring and adding more liquid-of-choice as needed, until the chicken is cooked through and onions are softened, but not quite carmelized.
2. Add all your veggies and more garlic salt, pepper, and liquid. You'll need more in the low fat version. Stir well. Turn down to med-low. Cover for a few minutes(2-5) if the vegetables aren't cooking/getting soft/are still crunchy when you test them. Cook pasta according to directions on package.
3. More seasonings. Uncover if necessary and turn up to high, so everything gets nice and carmelized. Or, if the pasta isn't done, leave it on low and uncovered for the same effect, until your noodles are done.
4a. Drain pasta and throw it in with veggies, stir-frying for a few minutes before removing from heat. It should have a nice almost-burnt look to just about everything. Can be served plain or with sauce of choice.
4b. Drain pasta, serve with veggies on top or on the side. Pasta in this case is softer and is better for picky eaters. Or if you want to measure out your servings. Top with marinara and parmesean cheese.
4c. (My personal favorite) Remove everything from heat and into a large bowl. Toss with a v. small amount of olive oil or a few drops of broth, garlic salt(sense a theme here?), and a good amount of grated parmesean cheese. No sauce on this, it has flavor enough.
Serves a family of 5 just fine.
Warning: This recipe is imprecise and adaptive. All measurements should be adjusted to suit your family. Variants include Yakisoba:substitute for stir-fry veggies and yakisoba noodles, with canola oil instead of olive and soy sauce instead of marinara;
The Potato Version: Chop up a few leftover baked potatoes and grill with the veggies, omit the noodles, and presto!
The Everything-in-the-fridge Version: Basically, every kind of veggie and applicable fruit in the fridge, with whatever meat you have leftovers of, and whatever kind of sauce makes sense. Still use garlic.
Each serving contains 1 carbohydrate, 1 protein, 1-3 vegetables, depending on how much overboard the chef went, and enough garlic salt to ward off any vampires, mosquitos, or teenage boys who might happen by.