Skip to main content

Mix and Match Skillet Meal

Customizable stir fry you can make with your favorite protein, vegetables, and grain!
Kid friendly
Rice, chicken, vegetable and cheese dish.
Prep time: 15 minutes
Cook time: 45 minutes
Makes: 6 cups
Nutrition Facts: View label

Ingredients

(See Notes for ingredient ideas)
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

Ideas for Ingredients

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 ¼ 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.

Comments

I used this recipe as my formula for dinner tonight and it was a success!  For the grain I used bulgur, frozen cauliflower and broccoli for the veggies, tuna for the protein plus onion and garlic powder for the seasoning.  For the sauce, I used the broth recipe with 1 cup of milk and 1 cup of chicken broth.  I omitted the flour from the sauce recipe; I accidentally left it out once and found it was not necessary.  I stirred in shredded cheddar cheese at the end.  This came together very quickly and made just enough for our family of five when served with Brussels sprouts and whole grain bread on the side.

I love using this recipe for KIK's "Go Eat a Plant" lesson. I used cabbage (leaves) - zuchini (fruit) - broccoli (flower) celery (stem) carrot or onion (root) and sunflower seeds on top (seeds). I used fresh ginger and garlic for the seasoning. 92 kids tried it, and 72 liked it a lot! We had teachers coming into our class to see and taste what was smelling so good. A really good recipe to try a wide variety of foods!

Susan Sandperl, Myrtle Point Extension

For vegetarians this is a great dish as the quinoa is a high protein food item.  It is actually a seed although it is grouped as a grain.  It can also go into the protein category.

This is a really great recipe to experiment with-- especially suited for a fun teen cooking challenge. Cooking teams can be organized with each team using a different protein, grain, veggie combo, sauce, and topping. Everyone can sample the end results and vote for their favorite.

You might also like...

Recipes A to Z (without photos)

Spinach and Black Bean Enchiladas
Casserole dish with tortillas filled with a bean, corn and spinach mix with red sauce.

Spinach and Black Bean Enchiladas

A tasty combination of black beans and veggies wrapped in tender tortillas, covered in a flavorful tomato sauce, and topped with creamy mozzarella cheese.
Prepare:
15 minutes
Cook:
20 minutes
Makes:
8 enchiladas
Low-Fat Tartar Sauce
Small bowl of tartar sauce with a vegetable patty.

Low-Fat Tartar Sauce

A healthy homemade tartar sauce with fresh herbs and tangy mustard, perfect to serve with seafood.
Prepare:
5 minutes
Makes:
½ cup
Great Gazpacho Soup
Small bowl of tomato based chunky vegetable soup.

Great Gazpacho Soup

Homemade tomato-based chilled soup with hints of lemon and garlic.
Prepare:
10 minutes
Makes:
4 cups
Strawberry Salsa
Bowl of bright green and red Strawberry Salsa served with tortilla chips.

Strawberry Salsa

A colorful salsa with sweet strawberries, tangy citrus, and a little bit of spice!
Prepare:
20 minutes
Makes:
2 cups
Cheesy Potato Soup
Photo of Cheesy Potato Soup

Cheesy Potato Soup

This one-pot soup is creamy, cheesy, comforting and perfect on a cold day.
Prepare:
10 minutes
Cook:
45 minutes
Makes:
6 Cups
Quinoa Salad
Bowl of quinoa with a colorful vegetable mix.

Quinoa Salad

Quick and healthy quinoa salad made with fresh vegetables and a tangy garlic dressing.
Prepare:
15 minutes
Cook:
15 minutes
Makes:
6 cups
Was this page helpful to you?