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Makes:
6 cups
Prep time:
15 minutes
Cooking time:
45 minutes

Ingredients

1 cup grain, uncooked
1 ½ cups vegetables, fresh, canned or frozen, cut bite-sized
1 cup protein, cut bite-sized
2 cups sauce, stirred
½ teaspoon spices
3 Tablespoons topping

Directions

To make in a skillet:

  1. Wash hands with soap and water.
  2. Combine all ingredients except topping in a large skillet.
  3. Bring to a boil then reduce heat to low. Cover and simmer until grains are tender, about 15 to 45 minutes. Stir a few times while you wait and add liquid if too dry.
  4. Add topping before serving.
  5. Refrigerate leftovers within 2 hours.

To bake in oven:

  1. Wash hands with soap and water.
  2. Preheat oven to 350 degrees F.
  3. Combine all ingredients except topping in a casserole dish. Cover with aluminum foil and bake until grains are tender, about 50 to 60 minutes.
  4. Add topping before serving.
  5. Refrigerate leftovers within 2 hours.

Notes

Grain - try bulgur, pasta, quinoa or rice

Vegetables - try a mixture of corn, carrots, green beans, onions, mushrooms, peppers or zucchini

Protein - try cooked cubed or ground beef, pork, chicken or turkey, canned tuna or salmon, tofu or beans

Sauce - try one can (10.75 ounces) condensed cream soup such as chicken, potato or tomato soup plus 1 1/4 cups water or low-fat milk

Spices - try basil, oregano, parsley, chili powder, garlic, onion powder or ground ginger

Topping - try grated cheese or crushed whole grain cereal or crackers

  • Try adding cilantro on top for more flavor