One Pan Meals

Introduction

• Three types of One Pan Meals: Chicken, Beef, and Salmon.
• Benefits: Minimal cleanup, various choices for the week.

Mediterranean Chicken and Rice

Ingredients

• Chicken Thighs
• Jasmine or Basmati Rice (recommend rinsing)
• Coriander seeds (ground)
• Lemon juice, coriander, paprika, oregano, dried dill, garlic powder, minced garlic, olive oil, salt, pepper
• Yellow onions, cardamom pods, turmeric, cinnamon stick, parsley, butter

Preparation

1. Chicken: Trim excess fat, marinate with spices and olive oil in the cooking pan.
2. Marination: 15–20 minutes, make a Greek-style salad during this time.
   • Salad: Green bell pepper, mini cucumbers, red onion, cherry tomatoes, feta cheese, Greek dressing.
3. Cooking: High heat initially to evaporate liquid, then low heat for coloration.
   • Use pan lid as holding platter for chicken.
4. Rice Prep: Sauté yellow onions, deglaze with water, mix in washed rice, add spices, and chicken on top.
5. Simmer: 15–20 minutes, garnish with parsley and butter.

Beef Kofta and Potato Wedges

Ingredients

• Ground beef (80-20 or 70-30 mix)
• Yellow/Spanish onion, fresh parsley
• Seven spice, cinnamon, black pepper, salt
• Potatoes, ghee or high smoke point oil
• Tomato paste, minced garlic, chicken bouillon cube
• Half-moon tomato slices, shishido peppers
• Optional: pita bread

Preparation

1. Kofta Mixture: Finely chopped onion and parsley mixed with ground beef and spices. Chill for 30 minutes.
2. Potato Prep: Peel and cut into wedges, cook in pan until golden brown. Set aside and season.
3. Kofta Cooking: Lightly sear kofta in the pan, remove, and make the tomato sauce in the same pan.
   • Tomato sauce: Tomato paste cooked with minced garlic and bouillon cube, strained for smoothness.
4. Assembly: Arrange seared kofta and potato wedges in the pan, pour the tomato sauce over, add tomato slices.
5. Baking: Cover and simmer, then bake with shishido peppers. Serve with pita bread.

Lemon Dijon Salmon with Baby Potatoes and Zucchini

Ingredients

• Atlantic salmon
• Baby potatoes, zucchini
• Ghee or high smoke point oil
• Dijon mustard, garlic powder, paprika, dried parsley, lemon juice
• Lemon-dill butter sauce: Garlic, melted butter, fresh dill, lemon juice, honey, salt

Preparation

1. Potato Prep: Toss baby potatoes in ghee, salt, and pepper. Pre-bake for 20 mins.
2. Lemon Dijon Sauce: Mix Dijon mustard, garlic powder, paprika, dried parsley, lemon juice. Brush on salmon.
3. Salmon & Zucchini: Slice and dry salmon, coat with Dijon sauce. Add zucchini to baking tray and bake with potatoes.
4. Baking: Continue baking salmon with potatoes and zucchini for 15–20 mins.
5. Lemon-Dill Butter Sauce: Melt butter, add minced garlic, fresh dill, lemon juice, honey, salt, drizzle over hot salmon and potatoes.

Conclusion

• Three complete one-pan meals minimizing cleanup.
• Perfect for quick, minimal-effort dinners.
• Try these recipes when you need efficient, delicious meals.

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