Last Thursday was the third cooking class in the series sponsored by Wake Forest University’s Translational Science Institute. I chose recipes for the classes that would work for the families that are getting weekly CSA boxes from Harmony Ridge Farms. It’s what I like to call “farmer fresh veggies!”
See recipes from the first two classes here:
Recipes from Cooking Class! Roasted Veggies and Salmon Cakes with Yogurt Dill Sauce
5 Simple Steps to Make Soup With Whatever Veggies You Have!
Basically, I teach the participants how to cook something with what’s in their box (seasonal veggies). This week we did a ‘make your own packet meal’ and ‘veggie inspired quinoa’. My suggestion is to assemble the packets first and place in oven. Then make the quinoa dish and they will all be done about the same time!
Here’s the packet meal recipe, I’ll post the Veggie Inspired Quinoa next time!
Make a Meal in a Packet
Recipe and suggested combinations from the
NC Cooperative Extension
This meal is fun and can be as customized as you like! You could even have each family member assemble their own toppings into the packet. All you need to do is choose at least one thing from each category. You can have as many in each category as sounds good to you, but make sure to have at least one!
Once you know what you’re going to put in your packet, simply follow the directions and you’ll have a great meal that cleans up quickly!
|
Protein |
Vegetables |
Spices |
Topping/Sauces |
|
• Tofu slices |
• Whole kernel corn |
• Salt |
• Salsa |
|
• Fish fillet |
• Black beans |
• Pepper |
• Low sodium broth |
|
• chicken breast |
• Zucchini or Squash |
• Paprika |
• Lemon juice |
|
• chicken thighs |
• Carrots |
• Dry mustard |
• Dry white wine |
|
• pork chop |
• Bell peppers |
• Chili powder |
• Worcestershire sauce |
|
• Ground beef patty |
• Onion |
• Oregano |
• Barbeque sauce |
|
|
• tomatoes |
• Thyme |
• Italian dressing |
|
|
• Potatoes |
• Basil |
• Teriyaki sauce |
|
|
• Olives |
• Italian seasoning |
• Cheddar cheese |
|
|
• Mushrooms |
• Tarragon |
• Monterey Jack cheese |
|
|
• Sweet potatoes |
• Lemon slices |
• Mexican style cheese |
|
|
|
|
|
Directions
- Choose your protein, vegetable, spices and topping/sauces. (See suggested combinations.)
- Wash and cut selected vegetables into small, evenly-sized pieces.
- Cut a 12″ x 12″ square of parchment paper or aluminum foil for each packet.
- Assemble your packet with hardy vegetables such as potatoes or carrots on the bottom.
- Brush both sides of protein source with olive oil and place on top of hardy vegetables.
- Add the tender vegetables such as tomatoes, mushrooms and olives.
- Drizzle with topping/sauces and sprinkle with desired spices.
- Top packet with cheese if desired.
- Fold over the sides of packet to meet in the middle and fold down. Fold ends of packet over to seal well. Do not slit the packet.
- Place packet on a baking pan and bake at 450 degrees F for 20-30 minutes.
- Allow packet to rest for 5 minutes and then transfer to individual plates. Unfold the packets with caution, as steam will be released.
Suggested combinations
- Ground beef patty, salt, pepper, onion, potato, carrot and Worcestershire sauce
- Chicken breast, salsa, black beans, corn and Cheddar cheese
- Chicken
breast or white fish, salt, pepper, Italian seasoning, chicken broth,
white wine, lemon juice, zucchini, onion, bell peppers - Flounder fillet, salt, pepper, Italian seasoning, zucchini, carrots, red bell pepper, onion and dry white wine (or water)
- Salmon fillet, salt, pepper, lemon slice, oregano, thyme and basil
This recipe works great with kids too. Let them pile up their own packet!
– Julie
