Veggie Archives - College Food Literacy https://collegefoodliteracy.com/tag/veggie/ College Food Literacy USU Sat, 28 Oct 2023 02:33:37 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.3 https://i0.wp.com/collegefoodliteracy.com/wp-content/uploads/2023/10/cropped-Food-Literacy-for-College-students-3-copy-2-1.png?fit=32%2C30&ssl=1 Veggie Archives - College Food Literacy https://collegefoodliteracy.com/tag/veggie/ 32 32 230389862 Chicken & Rice Casserole https://collegefoodliteracy.com/2023/10/27/chicken-rice-casserole/ https://collegefoodliteracy.com/2023/10/27/chicken-rice-casserole/#respond Fri, 27 Oct 2023 05:14:00 +0000 https://collegefoodliteracy.com/?p=331 If you’re in search of a simple and satisfying meal that’s perfect for feeding your family or a gathering of friends, look no further than the beloved classic: Chicken and Rice Casserole. This hearty dish combines tender chicken, fluffy rice, and a creamy sauce for a comforting and delicious one-pan wonder. In this blog post, […]

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If you’re in search of a simple and satisfying meal that’s perfect for feeding your family or a gathering of friends, look no further than the beloved classic: Chicken and Rice Casserole. This hearty dish combines tender chicken, fluffy rice, and a creamy sauce for a comforting and delicious one-pan wonder. In this blog post, we’ll walk you through how to make this timeless favorite. 

Cost

IngredientsAmountAP CostRecipe Cost
Cooked Chicken, Shredded (rotisserie chicken works great) 2 cups$4.00$2.00
Cooked Rice2 cups$1.00$0.50
Frozen Mixed Vegetables1 cup$0.50$0.25
Condensed Cream of Chicken Soup1 can (10.5 oz) $2.00$1.00
Chicken Broth1 cup $2.00$1.00
Mayonnaise1/2 cup$0.50$0.25
Shredded Cheddar Cheese1 cup$1.50$1.00
Salt and Pepper to Tasteto taste$0.10
Crushed Crackers or Breadcrumbs for Topping (optional) $2.00$1.00
Total $5.30
Cost Per Serving $1.32

Step-by Step

  • Preheat your oven to 350°F (175°C).
  • In a large mixing bowl, combine shredded chicken, cooked rice, frozen mixed vegetables, condensed cream of chicken soup, chicken broth, mayonnaise, shredded cheddar cheese, salt, and pepper.
  • Stir everything until well combined.
  • Transfer the mixture to a greased 9×13-inch baking dish.
  • If desired, sprinkle crushed crackers or breadcrumbs on top for a crunchy finish.
  • Bake in the preheated oven for 25-30 minutes, or until the casserole is bubbly and the top is golden brown.
  • Let it cool for a few minutes, then serve up a cozy slice of chicken and rice casserole!

Chicken & Rice Casserole

Difficulty:BeginnerPrep time: 10 minutesCook time: 30 minutesRest time: 5 minutesTotal time: 45 minutesServings:6 servings Best Season:Suitable throughout the year

Description

“In the realm of comfort food, our chicken and rice casserole takes center stage. Tender chicken, fluffy rice, and savory vegetables come together in a creamy embrace, delivering warmth and flavor with every forkful.”

Ingredients

Instructions

  1. Preheat your oven to 350°F (175°C)
  2. In a large mixing bowl, combine shredded chicken, cooked rice, frozen mixed vegetables, condensed cream of chicken soup, chicken broth, mayonnaise, shredded cheddar cheese, salt, and pepper.
  3. Stir everything until well combined.
  4. Transfer the mixture to a greased 9×13-inch baking dish.
  5. If desired, sprinkle crushed crackers or breadcrumbs on top for a crunchy finish.
  6. Bake in the preheated oven for 25-30 minutes, or until the casserole is bubbly and the top is golden brown.
  7. Let it cool for a few minutes, then serve up a cozy slice of chicken and rice casserole!

Notes

  • Chicken and Rice Casserole is a time-honored favorite that’s perfect for family dinners or potluck gatherings. This simple recipe delivers a satisfying and nourishing meal that’s sure to please everyone at the table. Whether you’re new to cooking or a seasoned chef, this casserole is a go-to option for a comforting and delicious meal. So, gather your ingredients, preheat that oven, and savor the heartwarming goodness of this classic dish.
Keywords:One-pot meal, Easy

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Veggie Packed Stir-Fry https://collegefoodliteracy.com/2023/10/25/veggie-packed-stir-fry/ https://collegefoodliteracy.com/2023/10/25/veggie-packed-stir-fry/#respond Wed, 25 Oct 2023 18:56:24 +0000 https://collegefoodliteracy.com/?p=286 Veggie-packed stir-fry is more than just a meal; it’s a celebration of fresh ingredients, creativity, and the joy of cooking. It’s a reminder that you can transform simple vegetables into a masterpiece that delights both the senses and the soul. So, next time you’re seeking a culinary adventure, turn to the vibrant and veggie-packed stir-fry. […]

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Veggie-packed stir-fry is more than just a meal; it’s a celebration of fresh ingredients, creativity, and the joy of cooking. It’s a reminder that you can transform simple vegetables into a masterpiece that delights both the senses and the soul. So, next time you’re seeking a culinary adventure, turn to the vibrant and veggie-packed stir-fry.

Cost

IngredientsAmountAP CostRecipe Cost
Cooked Rice2 C$4.00/lb$1.50
Broccoli Florets2 C$1.50/head$0.75
Bell Pepper1 each$0.75/each$0.75
Snap Peas1 C$2.50/bag$0.75
Carrots2 each$1.50/lb$0.33
Garlic2 cloves$0.75/bulb$0.15
Soy Sauce2 T$3.00/bottle$0.30
Sesame Oil1 T$4.50/bottle$0.30
Vegetable Oilfor cooking$3.00/bottle$0.10
Salt and Pepperto taste$0.10
Total$5.03
Cost Per Recipe$1.25

Step-By-Step

1. Prepare Your Ingredients: Start by washing, peeling, and chopping your vegetables. Depending on their density, you may want to cut them into thin strips, bite-sized pieces, or leave them whole if they’re small. If you’re using protein, ensure it’s cut into uniform pieces as well.

2. Heat the Pan: Place a wok or a large, deep skillet over high heat. Add a bit of vegetable oil and allow it to get hot, but not smoking.

3. Sauté the Aromatics: Stir in minced garlic and ginger. Let them sizzle for a few seconds until they release their delightful aroma.

4. Sear the Vegetables: In the same pan, add a bit more oil if needed. Start with the densest vegetables (like carrots and broccoli) and stir-fry them for a couple of minutes. Gradually add the remaining vegetables, allowing each to retain its crunch and vibrant color. This step is where your stir-fry becomes a canvas of beautiful hues.

5. Create the Sauce: Whisk together soy sauce or tamari, a drizzle of sesame oil, and a touch of honey or brown sugar (if you prefer a hint of sweetness). Pour this sauce over the seared vegetables and stir-fry for a couple of minutes to let the flavors meld.

6. Combine and Garnish: Reintroduce the cooked protein to the pan, gently toss everything together to ensure an even distribution of flavors. Garnish your veggie-packed stir-fry with sesame seeds or chopped green onions for a visual and flavorful flourish.

7. Serve: Your vibrant and veggie-packed stir-fry is now ready to be served. Spoon it over a bed of cooked rice or noodles, and savor the stunning blend of colors and flavors.

Veggie Packed Stir-Fry

Difficulty:BeginnerPrep time: 10 minutesCook time: 8 minutesRest time: 1 minuteTotal time: 19 minutesServings:4 servings Best Season:Summer

Description

Dive into a world of vibrant flavors with our veggie-packed stir-fry. Crunchy bell peppers, crisp snap peas, and tender broccoli come together in a savory sauce that’s pure happiness in a bowl.

Ingredients

Instructions

  1. Heat vegetable oil in a large pan or wok over medium-high heat.
  2. Add minced garlic and sauté for 30 seconds until fragrant.
  3. Add broccoli florets, bell pepper, snap peas, and carrots to the pan. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
  4. Push the vegetables to one side of the pan and add cold cooked rice to the other side.
  5. Drizzle soy sauce and sesame oil over the rice and stir to combine with the vegetables. Season with salt and pepper.
  6. Continue stir-frying for another 2-3 minutes until everything is heated through and well mixed.
  7. Serve hot and enjoy your colorful veggie stir-fry!
Keywords:Vegetable, veggie, stir-fry, gluten-free, vegetarian, vegan

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Ramen Noodle Stir-Fry Adventure https://collegefoodliteracy.com/2023/10/01/ramen-noodle-stir-fry-adventure/ https://collegefoodliteracy.com/2023/10/01/ramen-noodle-stir-fry-adventure/#respond Sun, 01 Oct 2023 03:24:21 +0000 https://collegefoodliteracy.com/?p=298 Ingredient Amount AP Cost Recipe Cost Instant Ramen Noodles 2 Packs $0.50/pack $1.00 Vegetable Oil 2 T $3.00/bottle $0.20 Garlic 2 Cloves $0.75/bulb $0.20 Mixed Vegetables 1 C $3.00 $0.50 Soy Sauce 2 T $3.00/bottle $0.40 Oyster Sauce (optional) 1 T $3.00/bottle $0.30 Green Onion (for garnish) to taste $1.00/bunch $0.50 Total $3.10 Recipe Total […]

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IngredientAmountAP CostRecipe Cost
Instant Ramen Noodles2 Packs$0.50/pack$1.00
Vegetable Oil2 T$3.00/bottle$0.20
Garlic2 Cloves$0.75/bulb$0.20
Mixed Vegetables1 C$3.00$0.50
Soy Sauce2 T$3.00/bottle$0.40
Oyster Sauce (optional)1 T$3.00/bottle$0.30
Green Onion (for garnish)to taste$1.00/bunch$0.50
Total$3.10
Recipe Total$0.75

Step-by-Step

Cooking the Ramen Noodles:

The initial step involves preparing the ramen noodles, a foundation for this delightful stir-fry. It’s essential to follow the package instructions but intentionally undercook them slightly. This ensures that when you stir-fry them later, they won’t become overly soft and mushy. Once cooked, drain them and set them aside.

Heating the Skillet:

In a large skillet or wok, you’re about to embark on a flavorful journey. Start by heating the vegetable oil over medium-high heat. The sizzling sound of the oil as it gets hot sets the stage for the stir-fry, and the wok’s high sides allow for the tossing and mingling of ingredients.

Infusing Aromatics:

Now, add minced garlic to the hot oil. As the garlic hits the oil, it releases its wonderful fragrance. Sautéing it for about 30 seconds not only adds a burst of flavor but also ensures it doesn’t become overly browned or bitter.

Adding Mixed Vegetables:

The entry of mixed vegetables is where the stir-fry comes to life. They bring color, texture, and nutrition to the dish. As you stir-fry them for 3-4 minutes, they begin to soften and become more vibrant. This step is where you start to witness the transformation of raw ingredients into a flavorful, cooked dish.

Incorporating the Ramen Noodles:

With the mixed vegetables tenderizing and releasing their flavors, it’s time to reintroduce the slightly undercooked ramen noodles. They join the pan, and as you continue to stir-fry for 2-3 minutes, they absorb the aromas and flavors of the garlic and vegetables. The result is a symphony of textures, where the noodles offer a pleasing contrast to the vegetables.

The Sauce:

Drizzle the soy sauce and oyster sauce over the ingredients. This is the defining moment of flavor infusion. These sauces coat the noodles and vegetables evenly, providing a savory and umami-rich base for the stir-fry. The aroma intensifies as the sauces combine, and the ingredients take on the distinct flavors.

Final Cooking Phase:

The last 2-3 minutes of cooking bring everything together. The stir-fry simmers, allowing all components to heat through and absorb the saucy goodness. The textures are just right—vegetables tender but not mushy, noodles firm yet flavorful. It’s in this phase that the dish’s character fully develops.

Presentation:

Transfer the finished ramen noodle stir-fry to a plate, and this is where you can get creative. Garnish it with chopped green onions, adding a burst of freshness and color. Green onions provide a satisfying crunch and a subtle onion flavor that elevates the dish’s overall appeal.

Now, you’re ready to embark on your ramen noodle stir-fry adventure, and each bite is a fusion of flavors and textures. It’s a quick and satisfying culinary journey that transforms simple ingredients into a delicious and balanced meal. Enjoy!

Ramen Noodle Stir-Fry Adventure

Difficulty:BeginnerPrep time: 5 minutesCook time: 10 minutesRest time: minutesTotal time: 15 minutesServings:4 servings Best Season:Suitable throughout the year

Description

Turn your humble ramen noodles into a flavor-packed stir-fry adventure. With a sizzle and a dash of creativity, you’ll transform these noodles into a delightful dish that’s perfect for those college study nights

Ingredients

Instructions

  1. Cook instant ramen noodles according to package instructions, but slightly undercook them. Drain and set aside.
  2. In a large skillet or wok, heat vegetable oil over medium-high heat.
  3. Add minced garlic and sauté for about 30 seconds until fragrant.
  4. Add the mixed vegetables and stir-fry for 3-4 minutes until they start to become tender.
  5. Toss in the cooked ramen noodles and continue to stir-fry for 2-3 minutes.
  6. Drizzle soy sauce and oyster sauce over the noodles, stirring to coat evenly.
  7. Cook for an additional 2-3 minutes until everything is heated through.
  8. Transfer to a plate, garnish with chopped green onions, and embark on your ramen noodle stir-fry adventure!

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Veggie Quesadilla Fiesta https://collegefoodliteracy.com/2023/10/01/veggie-quesadilla-fiesta/ https://collegefoodliteracy.com/2023/10/01/veggie-quesadilla-fiesta/#respond Sun, 01 Oct 2023 02:21:17 +0000 https://collegefoodliteracy.com/?p=320 Get ready for a veggie quesadilla fiesta! These cheesy delights are like a dance party for your taste buds, featuring sautéed veggies and a whole lot of flavor. Wrap, bite, and enjoy the delicious fiesta! Cost Ingredient Amount AP Cost Recipe Cost Large Flour Tortillas 2 $0.50 $1.00 Shredded Cheddar Cheese 1 cup $3.00 $2.00 […]

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Get ready for a veggie quesadilla fiesta! These cheesy delights are like a dance party for your taste buds, featuring sautéed veggies and a whole lot of flavor. Wrap, bite, and enjoy the delicious fiesta!

Cost

IngredientAmountAP CostRecipe Cost
Large Flour Tortillas2$0.50$1.00
Shredded Cheddar Cheese1 cup$3.00$2.00
Sliced Bell Peppers (any color)1 cup $1.00$1.00
Sliced Onions1 cup$0.50$0.25
Sliced Mushrooms1 cup $1.00$0.50
Olive Oil2 Tbsp$0.25$0.10
Salt and Pepperto taste$0.10$0.10
Sour Cream for dipping$3.00$1.00
Salsafor dipping$3.00$1.00
Total$6.95
Cost Per Serving $1.73

Step-by-Step

  • Heat olive oil in a skillet over medium-high heat.
  • Add sliced onions, bell peppers, and mushrooms to the skillet. Sauté until they become tender and slightly caramelized, about 5-7 minutes. Season with salt and pepper.
  • Remove the vegetables from the skillet and set them aside.
  • Place one flour tortilla in the skillet over medium heat.
  • Sprinkle half of the shredded cheddar cheese evenly over the tortilla.
  • Add the sautéed vegetables on top of the cheese.
  • Sprinkle the remaining cheddar cheese on top of the vegetables.
  • Place the second tortilla on top and press gently.
  • Cook until the bottom tortilla is golden and crispy, about 2-3 minutes.
  • Carefully flip the quesadilla and cook the other side until it’s golden and the cheese is melted.
  • Remove from the skillet, let it cool for a minute, and then slice into wedges.
  • Serve hot with sour cream and salsa for a delicious veggie quesadilla fiesta!

Veggie Quesadilla Fiesta

Difficulty:BeginnerPrep time: 15 minutes10: 10 minutesRest time: minutesTotal time: 25 minutesServings:4 servings Best Season:Suitable throughout the year

Description

Get ready for a veggie quesadilla fiesta! These cheesy delights are like a dance party for your taste buds, featuring sautéed veggies and a whole lot of flavor. Wrap, bite, and enjoy the delicious fiesta!

Ingredients

Instructions

  1. Heat olive oil in a skillet over medium-high heat.
  2. Add sliced onions, bell peppers, and mushrooms to the skillet. Sauté until they become tender and slightly caramelized, about 5-7 minutes. Season with salt and pepper.
  3. Remove the vegetables from the skillet and set them aside.
  4. Place one flour tortilla in the skillet over medium heat.
  5. Sprinkle half of the shredded cheddar cheese evenly over the tortilla.
  6. Add the sautéed vegetables on top of the cheese.
  7. Sprinkle the remaining cheddar cheese on top of the vegetables.
  8. Place the second tortilla on top and press gently.
  9. Cook until the bottom tortilla is golden and crispy, about 2-3 minutes.
  10. Carefully flip the quesadilla and cook the other side until it’s golden and the cheese is melted.
  11. Remove from the skillet, let it cool for a minute, and then slice into wedges.
  12. Serve hot with sour cream and salsa for a delicious veggie quesadilla fiesta!

Notes

  • The Veggie Quesadilla Fiesta is a customizable, nutritious, and quick-to-prepare dish that marries the goodness of sautéed vegetables, melted cheese, and bold seasonings. It’s a versatile and vibrant option suitable for various occasions and a perfect choice for those who appreciate a delicious vegetarian meal.

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Baked Salmon With Asparagus https://collegefoodliteracy.com/2023/10/01/baked-salmon-with-asparagus/ https://collegefoodliteracy.com/2023/10/01/baked-salmon-with-asparagus/#respond Sun, 01 Oct 2023 00:13:49 +0000 http://collegefoodliteracy.com/?p=194 Are you ready to embark on a delicious journey that will tantalize your taste buds and elevate your dining experience to new heights? If you’re a fan of fresh, vibrant vegetables that burst with flavor, then join me today as we explore the world of baked asparagus – a culinary masterpiece that’s bound to leave […]

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Are you ready to embark on a delicious journey that will tantalize your taste buds and elevate your dining experience to new heights? If you’re a fan of fresh, vibrant vegetables that burst with flavor, then join me today as we explore the world of baked asparagus – a culinary masterpiece that’s bound to leave you craving more! Asparagus, with its slender elegance and distinctive earthy taste, has been a beloved vegetable for centuries. Whether you’re a seasoned gourmet chef or a kitchen novice, baked asparagus is a dish that truly shines. It’s the perfect canvas for culinary creativity, and with a dash of charisma, it becomes an unforgettable star on your dinner table.

Baked Salmon with Asparagus

Serving Size:
1 fillet
Time:
30 minutes
Difficulty:
Medium

Ingredients

Ingredient Amount Ap CostRecipe Cost
Salmon Fillets4 Fillets12.0012.00
Asparagus1 Bunch 3.572.50
Olive Oil 2 TBSP7.970.31
Garlic2 Cloves1.50.30
Lemon1.58.52
Salt and PepperTo Taste.72; 2.08.05
Fresh Dill or Parsley 1-2 Leaves 2.15 .50

Directions

  1. Preheat the Oven:
  2. Preheat your oven to 400°F (200°C).
  3. Prepare the Salmon:
  4. Place the salmon fillets on a baking sheet lined with parchment paper or aluminum foil. Season both sides with salt and pepper.
  5. Prepare the Asparagus:
  6. Arrange the trimmed asparagus around the salmon fillets on the baking sheet.
  7. Drizzle with Olive Oil and Garlic:
  8. Drizzle olive oil over the salmon and asparagus. Sprinkle minced garlic evenly over the top.
  9. Add Lemon Slices:
  10. Place lemon slices on top of the salmon fillets. This will infuse the dish with a wonderful citrus flavor.
  11. Bake:
  12. Place the baking sheet in the preheated oven and bake for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
  13. Garnish:
  14. If desired, garnish with fresh dill or parsley for added flavor and presentation.
  15. Serve:
  16. Serve the baked salmon and asparagus hot, with an extra squeeze of lemon juice if desired.

Baked asparagus is more than just a dish; it’s a culinary adventure that celebrates the extraordinary combinations of flavors. As you savor each bite, you’ll find yourself entranced by the charisma of this simple yet elegant dish. So, venture into your kitchen and let the magic of baked asparagus transport you to a world of taste and charm that will keep you coming back for more.

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