Quick & Easy Weeknight Meals

By Britt Allgood

It's August and back to school time for children and parents alike. Your already precious free time is going to be even less as academic endeavors, extra curricular classes and sports take over the schedule. Here are some tips to help you on those crazy weeknights.

Plan & Cook Ahead

I know that spending a few hours in the kitchen at the weekend isn’t everybody’s idea of a good time. But those few uninterrupted (OK, slightly uninterrupted) hours can really give you back tons of time on crazy weeknights. It all starts with a plan, or rather a menu. Rice is a perfect example. Make a big pot of plain long grain or brown rice and I’m talking enough for two or three meals (probably about four to five cups of uncooked rice which yields about eight to 10 cups cooked rice). This can be the base for Mexican rice, fried rice, part of a casserole or rice pudding. Remember that rice takes about 30 to 40 minutes to cook on the stove. By making one big pot and serving rice three times, you just saved over an hour that you would be cooking rice.

Prep/chop ingredients and store them in the refrigerator ahead of time. Now it’s possible to create a meal in less time than cooking a frozen pot pie in the microwave. Spaghetti sauce can be prepared in bulk and used throughout the week. Prep some meatballs ahead of time and serve with pasta. Or, use the sauce as the base for Lasagna, which keeps well in the refrigerator or freezer for days. Add a green salad or steamed vegetable to any of these for a well-rounded meal.

Crock Pot Cooking

Crock pot cooking is another great way to save time. For example, a beef pot roast or pork shoulder can slow cook all day and be ready when you get home. Both meats can be served as is with a few vegetables or shredded for use in hash, soft tacos or burritos for a fun Mexican theme night. There is an abundance of slower cooker recipes available whether in specialty cookbooks or the web.

Cooking Fresh

Personally, I prefer to cook from fresh ingredients whenever possible. Although this does require a little more time, you can still prepare a great meal in 30 to 45 minutes. The trick is to cook efficiently. If your main dish must cook the longest, start it first and let it simmer while you are preparing your sides. Enlist the help of family members in cleaning or chopping vegetables allowing you to concentrate on other aspects of the meal.

Almost any meat can be cooked quickly and still be flavorful and tender. The secret is how you prepare the meat before cooking. Don’t expect to cook an inch-thick pork chop in a few minutes without it being overdone on the outside and nearly raw in the middle. But a thin boneless pork chop can be coated with breadcrumbs or another topping, and sautéed in a matter of minutes for a great meal. The same holds true for boneless chicken breasts especially if you have a meat tenderizer. By butterflying them or tenderizing the breasts to a consistent thickness, they cook evenly and quickly without getting tough. This type of prep is used for dishes like chicken piccata or marsala.

Pasta and some rice dishes can be prepared within 30 minutes. One of my favorites is a chili rubbed steak and pasta dish with pineapple salsa. You can do this one in the time it takes to cook the pasta. It’s flavorful but light enough for a late summer dinner.

The next time you are pressed for time, remember that you have quick and healthy options that can be prepared at home. It’s better for you, cheaper than fast food and you may get to spend some quality time with your family.

Live, Laugh, Love and Eat Well.

Crock Pot Roast

1 beef roast, 3 to 5 LBS (use one with a little fat on it or good marbling)

1 Rutabaga, peeled and cut into 1 inch cubes

1 or 2 Turnips, peeled and cut into 1 inch cubes

3 to 4 large carrots, peeled and cut into 1 inch pieces

3 or 4 parsnips, peeled, cored and chopped into 1 inch long pieces

2 or 3 large potatoes, peeled and cut into 1 inch pieces (optional)

1 large Onion, peeled and diced

2 stalks celery, cleaned and chopped into 1 inch pieces

2 cups beef stock • 2 cups red wine

¼ tsp crushed red pepper • 1 tsp dried thyme

1 to 1 ½ tsp dried rosemary • Salt and pepper to taste

2 TBSP Olive or Vegetable oil

1. Clean and chop all your vegetables. Place the rutabaga, turnip and carrots on the bottom of your crock pot.

2. Place the oil in a skillet over medium high heat. Season the roast with salt and pepper on both sides and sear it for a couple of minutes on all sides to give it some color. Remove the skillet from the heat and place the seared roast into the crock pot.

3. Add the remaining vegetables, beef stock and seasonings. Then add the wine until the ingredients are just covered. If you haven’t covered the ingredients, add some water to increase the volume. Cover the pot and turn the crock pot on high for at least 8 to 9 hours. There is enough liquid volume in the pot that the roast will not dry out. The longer it cooks the more tender the roast will be. Check your seasoning level and add salt or pepper to taste before serving.

4. When you are ready to eat, use some of the juices from the pot and pour them over your mashed potatoes (if you didn’t cook them in the crock pot). You can also use the juices to make gravy by preparing a simple roux and adding liquid to reach the consistency that you like.

Penne with Chili-Rubbed Flank

Steak & Pineapple Salsa Serves 4

1 LB Flank or Top Sirloin steak

¼ cup plus 1 teaspoon olive oil

¾ tsp Chili Powder • ¾ tsp salt

½ cup crushed pineapple, drained

1 small red onion, chopped

1 TBSP lime juice • ½ LB penne pasta

¼ cup chopped cilantro

¼ tsp fresh ground black pepper

½ jalapeno pepper with seeds, chopped (add more if you like heat)

1. In a large pot of salted boiling water, cook your penne pasta for about 13 to 15 minutes. While the water is heating, heat your broiler. Rub the steak with 1 tsp of oil, ½ tsp of chili powder, and ¼ tsp of salt. Broil the meat until medium rare, about 4 minutes per side. Let it rest for 5 minutes and then cut it diagonally into slices.

2. While the steak is broiling, combine the pineapple, remaining ¼ cup of oil, jalapeno pepper, onion, lime juice, cilantro, black pepper and remaining salt and chili powder in a large stainless steel or glass bowl.

3. After you have sliced the steak, stir it into the salsa. Drain your pasta and toss it with the steak and salsa. Enjoy.

Fried Rice Serves 4

3 to 4 cups cooked white rice

2 carrots peeled and finely diced

1 to 2 TBSP minced ginger root

1 onion finely diced

2 TBSP sesame oil

2 cups green peas, thawed

Soy Sauce

Salt and white pepper to taste

2 cups chopped ham, cooked pork or chicken (depending on your tastes)

¼ to ½ cup peanut or vegetable oil depending on amount of rice

1. Heat a large, deep skillet or wok on high heat. Coat with about 2 TBSP of oil and add the carrot, ginger, and onion. Stir fry a minute or two until vegetables start to soften. Add the meat and peas and cook another few minutes. Remove meat and vegetables to a heat resistant bowl.

2. Put the remainder of oil in the pan and add the cooked rice. Stir fry a few minutes then add back the meat, vegetables, peas and sesame oil. Cook while mixing well. Season with soy, salt and white pepper to taste.