No fuss feasts Borneo Bulletin Online

Here’s how to make the most of your weeknights.

The Power of Minimal Ingredients

When it comes to cooking, it’s easy to get caught up in the idea that we need a million ingredients to make a meal. But the truth is, most of the time, we’re just using a fraction of what we have on hand. By paring down our ingredient list, we can simplify our cooking process and focus on what really matters: flavour. A well-stocked pantry is key to effortless weeknight cooking. Keep a core list of staples like olive oil, salt, pepper, and spices, and make sure you have a good supply of fresh produce, proteins, and whole grains. Consider the 30-minute rule: if a recipe can be made in under 30 minutes, it’s a good candidate for a weeknight meal. Don’t be afraid to get creative with leftovers. Turn last night’s dinner into tomorrow’s lunch or use leftover vegetables to make a quick soup.

Quick Prep is Key

One of the biggest time-savers in cooking is prep work. By taking a few minutes to chop, dice, and prep ingredients, you can save yourself hours of cooking time later on. Chop onions, garlic, and other aromatics in advance to add depth to your dishes. Keep a bowl of pre-chopped veggies on hand to add to your meals.

Serve with a side of quinoa or rice.

Introduction

The simplicity of a one-pan chicken and veg recipe is its greatest strength. This dish is perfect for a quick weeknight dinner or a weekend meal prep. With just a few ingredients and minimal preparation, you can create a wholesome, flavor-packed meal that’s sure to satisfy your taste buds.

Key Ingredients

1 whole chicken breast or thighs

1-2 cups mixed vegetables (such as carrots, broccoli, bell peppers, and onions)

2 tablespoons olive oil

1 teaspoon dried thyme

1 teaspoon garlic powder

Salt and pepper to taste

1 cup quinoa or rice (optional)

The Magic of One-Pan Cooking

One-pan cooking is a game-changer for home cooks. By cooking all the ingredients in one pan, you can reduce cleanup time and effort. This method also allows for even cooking and browning, resulting in a more flavorful dish.

Step-by-Step Instructions

Preheat your oven to 200°C (°C). Rinse the chicken and pat it dry with paper towels. In a large bowl, toss the chicken with olive oil, thyme, garlic powder, salt, and pepper until the chicken is evenly coated. Add the mixed vegetables to the bowl and toss to combine. Transfer the chicken and vegetables to a baking tray. Roast in the preheated oven for 20 minutes.

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The Benefits of Plant-Based Protein

Plant-based protein sources, such as legumes, beans, and lentils, offer numerous health benefits. They are rich in fiber, vitamins, and minerals, making them an excellent choice for those looking to adopt a healthier diet.

Serve with rice or roti.

Step 1: Sautéing Onions and Garlic

The process begins by sautéing onions and garlic in a pan over medium heat. This step is crucial in bringing out the natural sweetness in the onions and the pungency of the garlic, which will add depth and flavor to the dish.

This is a delicious and easy-to-make meal that is perfect for busy weeknights.

Step 1: Preparing the Sweet Potatoes

To start making this dish, bake sweet potatoes in the oven for 30 minutes. This allows the sweet potatoes to become tender and slightly softened. It is essential to choose sweet potatoes that are firm but not hard, as they will be easier to pierce with a fork.

Step 2: Loading the Sweet Potatoes with Beans

After baking the sweet potatoes, it’s time to load them up with beans. This can be done by scooping out the flesh of the sweet potatoes and filling the cavities with beans, such as black beans, kidney beans, or pinto beans. The beans should be heated before adding them to the sweet potatoes to ensure they are warm and cozy.

Step 3: Sprinkling Cheese on Top

Sprinkle shredded cheese over the beans, such as cheddar, Monterey Jack, or mozzarella. This adds flavor, creaminess, and a touch of indulgence to the dish. The cheese should be melted in the oven to create a gooey and stringy texture.

Step 4: Returning the Sweet Potatoes to the Oven

Return the loaded sweet potatoes to the oven for a few minutes to melt the cheese. This allows the cheese to melt and bubble, creating a crispy and golden-brown crust on top.

Step 5: Adding Avocado and Salsa

Once the sweet potatoes are ready, top them with sliced avocado and a dollop of salsa.

Here are some tips to help you get started.

Getting Started

To begin cooking at home, you’ll need a few basic supplies. These include:

A good quality chef’s knife

A cutting board

A set of pots and pans

A can opener

A set of measuring cups and spoons

A kitchen scale

Having these essentials will make cooking a breeze, and allow you to focus on the fun part – experimenting with new recipes and flavors.

Essential Cooking Skills

To become a confident cook, you’ll need to master a few essential skills. These include:

Chopping and dicing ingredients

Sauteing and searing

Boiling and steaming

Roasting and grilling

Cooking proteins to the right temperature

Practice these skills regularly, and you’ll be whipping up delicious meals in no time.

Meal Planning and Grocery Shopping

Once you have your basic supplies and skills, it’s time to start planning your meals and grocery shopping.