There are countless reasons why consistently cooking and eating healthy meals can be challenging. Learning how to overcome these obstacles can be life-changing. This framework will help you create affordable and healthy meals without ever running out of ideas. We’ll explore this framework by creating three different meals.
This framework’s four steps are simple: 1. Learn a seasoning technique. 2. Apply it to a lean protein source. 3. Serve it in a desired form factor. 4. Add condiments and toppings.
Diving into these steps opens up a network of recipes, all originating from a single seasoning technique. This framework addresses a common cooking learning problem: over-reliance on individual recipes. Instead of focusing on specific ingredients and steps, this approach emphasizes understanding the core principles behind each recipe.
The core idea is to learn a seasoning technique from a recipe and then adapt that technique to various flavor profiles. These flavor profiles can be applied to different lean proteins, served in diverse ways, and finished with different condiments and toppings. This results in a vast array of meal options, all stemming from one seasoning technique.
Let’s walk through three seasoning techniques. First up is a blackened chicken snack wrap. The seasoning technique focuses on the fundamental cooking components. The goal isn’t to create an authentic version but rather to grasp the basic principles.
For example, with blackened chicken or fish, the goal is to create a crust using a spice mix. The beauty is that the spice mix can be adapted. I used smoked paprika, cayenne pepper, thyme, and onion powder. This spice mix can be used multiple times per week on various lean proteins. You could also use a store-bought blend or create your own inspired by other cuisines.
Any lean protein, including tofu or plant-based alternatives, can be used. I used chicken breasts for all three recipes. For the blackened chicken, I thinned the breasts for even cooking, seasoned with salt, and optionally let them rest in the fridge overnight.
When ready to cook, generously coat both sides of the chicken with the spice mix. Cook over medium-high heat with a small amount of oil, aiming for a crusty exterior without burning.
While the chicken cooks, consider the versatility of a good quality pan. A well-seasoned pan creates a non-stick surface for delicate proteins, holds heat well for searing, and can even go in the oven for finishing.
Flip the chicken, adding a bit more oil to aid searing. A small amount of oil is all that’s needed for a delicious crust and juicy chicken. Cook until the internal temperature reaches 155 degrees Fahrenheit, then let it rest before slicing.
Once the chicken is cooked, the final steps are easy. The blackened chicken can be served in countless ways: salads, sandwiches, tacos, burritos, over rice, or with pasta. I opted for snack wraps with flour tortillas.
For the toppings and condiments, I created a high-protein yogurt sauce with non-fat Greek yogurt, low-fat sour cream, lime juice, dried dill, cracked pepper, and salt. Assemble the wrap with the chicken, pickled onions, lettuce, tomatoes, and the yogurt sauce. This results in a satisfying meal that started with a simple blackening technique.
Blackened chicken snack wrap with yogurt sauce, lettuce and tomatoes.
Next, let’s explore stir-fry sauce. The basic principle is to coat stir-fry proteins and vegetables in a salty, spicy, sweet, and umami sauce. You can buy a pre-made sauce or create your own. Choose your preferred lean protein and form factor, and consider adding chili crisp as a condiment. Shishito peppers are a fantastic addition to any stir-fry.
For the stir-fry sauce, sauté chopped lemongrass and ginger in oil over medium heat. Then add hoisin sauce, Chinese black vinegar, and soy sauce. Simmer until slightly thickened, then strain into a jar for storage.
Prepare your vegetables and protein. Slice shishito peppers, thinly slice garlic, and cut chicken into bite-sized pieces. Season the chicken with salt.
Stir-fry the chicken in hot oil over high heat. Add more oil and toss in the garlic and peppers. Stir-fry until nicely browned. Finally, add the stir-fry sauce and serve over rice with sesame seeds and chili crisp.
Stir-fry with chicken, shishito peppers, garlic, and a homemade sauce, topped with sesame seeds and chili crisp.
Lastly, let’s look at post-cooking marinades. The idea is to apply a fatty and acidic liquid flavored with herbs and spices to cooked protein. I made a simple marinade with olive oil, vinegar, za’atar, oregano, and red pepper flakes.
For this meal, I created a warm chicken pasta salad. Combine chopped vegetables like red onion, tomato, arugula, and pickled peppers in a bowl. Add the marinated chicken, cooked pasta, garbanzo beans, and Parmesan shavings. Toss everything together.
Warm chicken pasta salad with marinated chicken, vegetables, garbanzo beans, and parmesan cheese.
This marinade technique can be applied to a variety of dishes. Experiment with different flavor combinations, proteins, and serving styles. By focusing on the core techniques, you can build a diverse and delicious repertoire of healthy meals.
