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Here is a simple meal that can be made many different ways, use your imagination!

One Pot Meal-serves 3 to 4 people


Chicken (2 split boneless, skinless breasts)


Olive Oil




Red Pepper Flakes

Prepare in advance at least the night before:

In advance, cut the meat into small cubes and then place on plastic wrap and also put in a Ziploc and freeze the uncooked meat solid.

Day before you go, prep vegetables – red and green peppers, onions, garlic,

In the 3liter pan, sauté the garlic in a couple of tablespoons of olive oil. Add the meat and cook until just barely done – don’t overcook. Remove meat and put aside in the small pan w/ lid. Add 1 cup of regular (not quick cooking) rice to the pan and cook for a few minutes with a little of the oil left in pan. Add about 1 ½ cups of water and a bouillon cube and a 14 ounce can or box of diced tomatoes to the rice, stir until the cube is dissolved. Turn the stove on low and allow to cook and absorb the water – about 15 minutes.

Add the meat back to the pot, then add the chopped peppers, onion. Put the lid on to warm the meat back up and cook the vegetables until you like them – I like them crisp. Just dish up.


Pork (1 lb of boneless trimmed pork) with pork, I substitute salsa for the chopped tomatoes and then add 2 tablespoons of taco seasonings and 2 tablespoons of peach or apricot jam.


Beef (1 lb lean eye of round or better) – veggies that are good with the beef are broccoli, carrots and bean sprouts.

Brown Rice or white rice or noodles (small ones rather than spaghetti) or red skinned potatoes (don’t cut the potatoes until you are ready to use them) Use any of these starches…

canned corn is nice with rice and mushrooms- really good with the chicken

carrots and green beans are nice together

broccoli, carrots and bean sprouts are good with the beef

diced tomatoes (either canned or Pomi brand tomatoes packed in cartons and sold in the canned veg. aisle)

Enjoy and be creative!


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tomato salad:

4-5 fresh, vine ripe tomatoes cut small (chunks)

1 Tabls balsamic vinegar

1 tabls olive oil

2 pegs crushed garlic (or 1/2 tbls minced garlic)

a handful of chopped chives

a package (about 1 cup more or less) of crumbled fetta cheese

salt and pepper to taste

mix it all together, chill. Easily feeds about 4.

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