Recipes, Student Life

How to dish up gourmet food with frozen produce

It’s no surprise that frozen produce is considered inferior to its fresh counterpart: Not many of us enjoy flavourless boiled green beans or mushy carrots. But while frozen veggies alone can be unappetizing in flavour and texture, they are an easy way to avoid both food waste and a pricey grocery bill during the colder months. To avoid lackluster meals without sacrificing a healthy diet, The McGill Tribune brings you two easy recipes to bring out the best flavours in frozen fruits and vegetables.  

Spiced chicken with lemon yogurt sauce

A plate of food

Description automatically generated with medium confidence

This spiced chicken recipe is easy to make and perfect for meal-prepping. The veggies and spice blend can be customized to your preferences, so you can achieve completely different tastes using the same simple steps.

This spiced chicken recipe is easy to make and perfect for meal-prepping. The veggies and spice blend can be customized to your preferences, so you can achieve completely different tastes using the same simple steps.

Ingredients:

  • 2 chicken breasts
  • ¾ cup basmati rice
  • 1 lemon
  • 1 ½ cups chicken broth
  • 1 ½ cups frozen zucchini, sliced
  • 2 cups frozen carrots, chopped
  • 1 tbsp Moroccan spice blend (or a different spice blend of your choice)
  • 1 tbsp unsalted butter
  • ½ cup plain Greek yogurt
  • Fresh parsley (optional)
  • Kosher salt
  • Black pepper
  • Olive oil

Steps:

  1. Preheat the oven to 425°F.
  2. Add the chicken broth to a pot, cover, and bring to a boil. 
  3. Add the rice to boiling water, reduce the heat to low, cover, and cook until the liquid is fully absorbed. Remove the pot from the heat and set aside, still covered. 
  4. Mix ¼ cup of the Greek yogurt with the spice blend in a large bowl. Pat the chicken dry and add to the bowl. Coat the chicken and set aside to marinate. 
  5. Juice half the lemon and mix with the remaining Greek yogurt. Season with salt and pepper and set aside. 
  6. Heat a nonstick pan over medium high, then add about 2 tbsp of olive oil. When heated, add the frozen carrots and zucchini to the pan. Cook until zucchini is slightly crisped on the outside. Season with salt and pepper. Mix in the veggies with the rice. 
  7. In the same pan over medium-high heat, add about a tablespoon of olive oil. Cook each of the chicken breasts for about 2 minutes. Add the cooked chicken to a baking sheet and place it in the oven for about 13 minutes, or until cooked through.
  8. Juice the other half of the lemon over the rice and veggies. Add optional parsley. Mix together. Thinly slice chicken and serve over rice with lemon yogurt sauce. 

Chickpea, turmeric, and coconut milk stew

A plate of food

Description automatically generated with medium confidence

Not only is this recipe easy, but it is filled with bright fall flavours. Like the other dish, this stew can be easily be adapted to your own taste. Feel free to skip the kale, add potatoes, or even change the spice level. You can serve it over rice, with naan, on a pita, or just enjoy it on its own. 

Ingredients:

  • 1 large yellow onion, chopped
  • A 2-inch piece of ginger
  • 1 ½ teaspoons ground turmeric
  • 1 teaspoon red pepper flakes
  • 2 cans chickpeas
  • 2 cans coconut milk
  • 2 cups vegetable broth
  • 2 cups frozen kale
  • 4 garlic cloves, minced
  • Kosher salt, to taste 
  • Black pepper, to taste 
  • ¼ cup olive oil 

Steps:

  1. Heat about ¼ cup olive oil in a pot over medium heat. Add the garlic, onion, and ginger. Season with salt and pepper. Stir periodically, until the onions start to brown on the edges. 
  2. Add the turmeric, red pepper flakes, and chickpeas to the pot. Season with salt and pepper, then stir the spices into the chickpeas. Cook until the chickpeas start to crisp, about ten minutes. Crush the chickpeas with a wooden spoon, leaving a few uncrushed for texture.
  3. Add the coconut milk and vegetable broth to the pot. Bring the stew to a simmer, making sure to stir the bottom of the pot occasionally. Cook until the stew has thickened to your desired consistency, around 40 minutes. 
  4. Add the kale, then allow the stew to simmer for around five minutes, or until the kale is tender and any added liquid evaporates. 
  5. Serve! You can top the dish with red pepper flakes for some extra spice. I ate the stew with some toasted naan. 

Leave a Comment

Your email address will not be published. Required fields are marked *

*

Read the latest issue