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Eat Well Apr. 11. 2014
Entreés

One Bowl Skillet Meal

Apr. 11. 2014
Entreés
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

No mess, no fuss, just deliciously simple healthy eating.

I’m sure you all know this by now, especially following me on Instagram and Facebook, but I’ve just recently moved into a new home and have been incredibly busy juggling all my work + trying to decorate + spending hours pinning home decor inspirations + online shopping (which I ADORE doing… who else?). Although this is an amazing time in my life full of excitement, happiness, and pure joy, it’s also leaving me a bit low on time especially around dinner! Enter in, my go-to meal I routinely have when I’m feeling a little tight with my schedule… the One Bowl Skillet Meal.

Q

What is the One Bowl Skillet Meal?

A

Similar to my popular recipe the Nourish Bowl, the idea behind the One Bowl Skillet Meal is to include all balanced meal components in one single bowl meal- no mess, no fuss, just deliciously simple healthy eating! I typically will take items/meal components from my Batch Cooking day such as quinoa, roasted veggies, baked sweet potatoes, lentils, tempeh, beans, eggs, etc. and pop them in a skillet for a quick heat through. I add fresh herbs, spices, any other dressings or condiments I may have on hand or finish with a drizzle of olive oil, sprinkle with nuts/seeds, or sliced avocado. Towards the end of the week my fridge runs a little light on veggies, so I always have a backup of frozen organic bell peppers, carrots, spinach, mixed veggies, etc. to pop in the skillet while reheating as well (you can never have too many veggies right? right!).

[this One Bowl Skillet Meal is spinach + sauteed garlic, onions + organic tofu + heaps of curry spices + zucchini + grilled asparagus + baby potatoes + cooked in coconut oil]

How to make

The One Bowl Skillet Meal can easily be applied to ALL meals, including a quick breakfast, lunch, or dinner. If you think of my Stripped Green Smoothie Bowl, this literally is a One Bowl Meal (sans skillet). One Bowl Skillet Meals can be made I’ll share below further ideas on how to incorporate this One Bowl Skillet Meal for multiple meals during the day, but first let’s start with possible ingredients.

Greens *can be raw, steamed, or sauteed

Spinach, romaine, arugula, kale, micro greens, mustard greens, swiss chard, etc. 

Proteins 

Tempeh, beans, quinoa and lentils (starchy-proteins), hemp seeds, nuts/seeds, nutritional yeast (not a “protein”, but loaded with plant-based protein). Vegetarian friendly (ovo-, pesca-, lacto-): farm fresh eggs and wild-caught fish. Animal proteins: quality sources only.

Healthy fats

Avocado, olive oil, olives, nuts, seeds, hemp seeds, grapeseed oil, sesame oil, truffle oil

»Healthy fats (breakfast edition): nut butters, nuts, seeds, coconut oil, shredded coconut

Veggies *can be left raw, steamed, roasted, or sauteed

Carrots, bell peppers, cucumbers, zucchini, snap peas, peas, radish, green beans, broccoli, cauliflower, frozen mixed veggies, sea vegetables (nori, seaweed, dulse, etc.) or any other veggies you enjoy!

Carbohydrates

Sweet potatoes, quinoa, rolled oats, amaranth, pasta, millet, brown rice, wild rice, beans or lentils, (starchy-protein), corn and peas  (starchy veggie).

»Fruits: strawberries, pears, banana, papaya, mango, grapes, raspberries, apples, etc.

Add-ons

Fermented veggies like kim chi or sauerkraut, homemade salad dressings [try my favorite Sweet Tahini Drizzle], kelp/dulse granules and flakes for added iodine and minerals, nutritional yeast, homemade hummus, apple cider vinegar (a must!), fresh lemon juice, fresh herbs, spices, condiments (such as mustards, hot sauce, BBQ sauce, salsa, etc.)

»Add-ons (breakfast edition): chia seed jams, nut butters, maple syrup, honey, vanilla extract, etc.

 

[LEFT: spinach + sauteed mixed veggies in coconut oil + chickpeas + farm fresh egg. RIGHT: arugula + spinach + asparagus spears + roasted red peppers + avocado + baby potatoes + wild caught mahi mahi + fresh lemon]

PUT IT TOGETHER (lunch or dinner edition)

Base (greens) + carbohydrates + veggies + protein + healthy fats + extras (spices, herbs, condiments)

PUT IT TOGETHER (breakfast edition)

Carbohydrates (quinoa, oatmeal, amaranth, etc.) + fruits + protein + healthy fats (such as nuts/seeds/nut butters) + extras (cinnamon, vanilla extract, superfoods, etc.)

In case you’re wondering how to put it altogether specifically, here’s my favorite typical One Bowl Skillet Meal =  raw spinach + frozen mixed bell peppers + wild rice or quinoa + sauteed garlic and onion + protein (sometimes beans, tempeh, eggs or wild caught fish) + fermented veggies like sauerkraut + red pepper flakes + cumin + fresh avocado slices. Layer the greens down first in a large bowl, in the skillet heat through all the veggies, carbs, and protein, and then simply pour your skillet meal on top of the spinach, the raw spinach slowly wilts and because really delicious with everything mixed up. I then top it with any additional “add-ons”, and it’s finished!

This whole meal from start to finish takes me about 10-15 minutes to make! It’s literally quick, easy, and incredibly satisfying after a long busy day. The reason it takes so little time is because I utilize my trusty Batch Cooking day to cook the bulk of the items such as rice/quinoa and visually portion everything out.

 [One Bowl Skillet Meal (breakfast edition) pictured, oatmeal + lightly stewed apples + almond butter + almond milk + walnuts + cinnamon + maple syrup drizzle] 

I hope you all find this just as helpful as I do, you can apply this to your busy mornings or simply after coming home from work after a long day! Share below what your favorite combinations would be.

xx McKel

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