Make a Skillet Meal

• Protein
• Grain
• 1 or more Flavors
• 1 to 3 Veggies
• 1 Liquid
• 1 Sauce
• 1 or more Topping

Step 1: Choose a protein

• 1 15-ounce can oflow­sodium beans (drained and rinsed)
• 8 ounces lean ground beef
• 16 ounces diced boneless chicken, turkey, pork chops, fish, or ham
• 1 6- to 8-ounce can of beef, chicken, tuna, salmon, or other fish
• 1 12- to 16-ounce package of extra firm tofu, drained, and cubed

Step 2: Choose a grain

• 1 cup uncooked brown rice
• 2 cups uncooked whole­wheat pasta
• 3 cups uncooked egg noodles

Step 3: Choose 1 or more flavors

• 1/2 cup chopped onion, celery, and/or green pepper
• 1 to 2 cloves minced garlic
• 1 to 2 teaspoons dried herbs (oregano, basil, cumin, chili powder, thyme, Italian seasoning, sage, etc.)
• Salt and pepper to taste

Step 4: Choose 1 to 3 vegetables

• Broccoli, carrots, corn, green beans, peas, mixed vegetables, zucchini, etc.
• 2 cups fresh vegetables, sliced and/or diced
• 2 cups frozen vegetables
• 1 or 2 15-ounce cans of vegetables, drained

Step 5: Choose 1 liquid, as needed*

• 1 1/2 cups water, broth, tomato juice, milk, etc.

Step 6: Choose 1 Sauce (optional)

• 1 IO-ounce can of reduced ­sodium soup (cream of mushroom, cream of chicken, etc.)
• 1 15-ounce can of no-salt added diced tomatoes in juice
• 1 16-ounce jar of salsa
• 2 cups pasta sauce

Step 7: Choose 1 or more toppings

• 2 tablespoons grated parmesan cheese
• 1/4 cup reduced-fat shredded cheddar or mozzarella cheese
• 1/4 cup breadcrumbs
• 1/4 cup crushed whole-wheat crackers

* Add liquid as needed to allow starch to cook and prevent dish from becoming too dry, sticking or burning.

Cooking:

1. Select foods from each category.
2. Preheat skillet over medium heat. Brown meat, if using.
3. Add remaining ingredients to pan (except topping).
4. Cook over medium heat, stirring frequently to prevent burning and sticking. Add liquid as needed (see note below).
5. Cook until meat is thoroughly cooked (check using a meat thermometer) and vegetables and grains are tender – 15 to 45 minutes depending on ingredients.
6. Add toppings if desired.
7. Refrigerate leftovers within 2 hours.