Meal Preparation Recipe Frameworks

Recipe frameworks are meant to provide a basic template for simple recipes.  A variety of dishes can be made using only one template.  Frameworks provide a great resource for menu planning; start by choosing ingredients you’d like to prepare one framework dish, then move on to other frameworks using overlapping ingredients.

Pasta Framework

Choose ingredients from each column in the chart to prepare and easy pasta dinner, 4 servings

Pasta Base (1/2 pound)	Protein	Vegetables (2 cups, any combination)	Sauce (1-2 cups)	Seasoning (add to taste, fresh or dried)
wheat pasta noodles brown rice pasta noodles	1 lb. ground or cubed beef, turkey, or chicken 1 lb. shellfish 14oz. drained and cubed tofu 2 cups edamame	spinach, chard, kale, cabbage broccoli, cauliflower, bok choy, Brussel’s sprouts carrots, turnips, beets peppers squash tomatoes mushrooms onion, shallots, garlic others	marina canned diced or crushed tomatoes white sauce cheese sauce pesto peanut sauce	basil oregano thyme rosemary garlic ginger turmeric cayenne curry powder cumin coriander others

Preparation

1. Cook pasta according to package instructions
2. Cook protein as needed. Add seasoning to protein as desired
3. Cook vegetables as desired; steaming, grilling, roasting, sautéing.
4. In large pot, heat sauce over medium heat. Add desired seasonings. Add vegetables and protein and simmer. Toss with cooked pasta.

White Sauce: In small bowl over medium heat melt 2 tbsp. of butter. Add 2 tbsp. flour and stir until combined. Add 1 cup milk and stir consistently until thick, add more milk to reach desired consistency.

Cheese Sauce: Follow instructions for white sauce, add 2oz. grated white cheddar cheese and stir until blended.

Peanut Sauce: To medium mixing bowl add ½ cup creamy peanut butter, 2 tbsp. tamari, 1 tbsp. maple syrup, 2 tbsp. lime juice, and 1 tsp. chili sauce and stir until combined. Add water and stir until a thick but pourable sauce is achieved.

Salad Framework

Choose ingredients from each column to make a balanced and yummy salad, 4 servings.

Greens (4 cups any combination)	Additional Vegetables (1-2 cups, any combination)	Protein (2 cups)	Optional Add-Ins (1/2 cup)	Dressing (1/4 cup)
lettuce, any variety spinach arugula kale chard others	beets, carrots, turnips, radish; sliced or shredded broccoli, cauliflower, peppers; chopped cucumber, tomato; sliced or diced others	beans hard boiled eggs; chopped or sliced beef or poultry; chopped or shredded fish or shellfish tofu; drained and cubed edamame	nuts or seeds cheese; chredded or crumbled whole grain; cooked (barley, rice, quinoa, noodles) fresh fruit olives others	oil and vinegar honey mustard citrus balsamic vinaigrette

Simple Oil and Vinegar: 3 tbsp. olive oil, 2 tbsp. red wine vinegar, salt and pepper to taste

Honey Mustard: 6 tbsp. mustard, ½ tsp. apple cider vinegar, 1 tsp. honey, 1 tsp. oil, salt and pepper to taste

Citrus: 2 tbsp. lime, lemon, or orange juice, 3-4 tbsp. oil, salt and pepper to taste

Balsamic: 2 tbsp. balsamic vinegar, 1 tbsp. Dijon mustard, 4 tbsp. oil, salt and pepper to taste

Stir Fry Framework

Choose ingredients from each column in chart below and prepare, 4 servings.

 

Vegetables	Protein	Sauce	Grain	Seasoning (add to taste, fresh or dried)
bell pepper, onion, garlic carrot, turnip, beet broccoli, Brussels sprouts, cauliflower, bok choy mushrooms celery peppers cabbage others	1 lb. beef, pork, or poultry; chopped 1lb. fish or shellfish 1 lb. tofu, drained and cubed 2 cups edamame	peanut sauce spicy soy sauce lemon sauce others	brown rice whole grain couscous barley quinoa rice or whole grain pasta noodles	basil oregano thyme rosemary garlic ginger turmeric cayenne curry powder cumin coriander others

 

Preparation:

1. Prepare grains according to package instructions. While grains cook, prepare stir-fry.
2. If using meat, cook meat as desired.
3. Add vegetables to skillet, beginning with harder vegetables and adding softer vegetables as these soften. Cook for a total about 10 minutes.
4. If using tofu or edamame protein add this in last 5 minutes of cooking.
5. Add seasoning and grains when vegetables have softened and stir mixture.
6. Add sauce and toss.

Peanut Sauce: In small pan, stir together ¼ cup peanut butter, 1/3 cup warm water, ¼ cup low sodium soy sauce, 2 tbsp. apple cider vinegar, and 4 tbsp. sugar. Stir and simmer lightly.

Spicy Soy Sauce: In small bowl, stir together ¼ cup low sodium soy sauce, 1 tbsp. brown sugar, 1 tbsp. corn starch, 1 tsp. minced jalapeños, and ½ tsp. ground ginger.

Lemon Sauce: In small saucepan, stir together 2 tbsp. lemon juice, 3 tbsp. low sodium soy sauce, and 2 tsp. flour; simmer and stir until thickened.

Soup Framework

Choose ingredients from each column in the chart below, 4 servings.

Protein (1 pound, diced)	Vegetables (2 cups, chopped)	Liquid (4 cups)	Grains (1 cup, dry)	Seasoning (add to taste, fresh or dried)
beef or poultry beans or lentils edamame	greens cabbage onion, garlic, bell pepper celery, squash, tomato carrots, beets, turnips broccoli, cauliflower, Brussels sprouts mushroom others	Low sodium broth (vegetable, chicken, or beef)	brown rice whole grain couscous barley quinoa Whole grain pasta noodles	basil oregano thyme rosemary garlic ginger turmeric cayenne curry powder cumin coriander others

 

Preparation:

1. Prepare grain according to package instructions.
2. Heat 1 tbsp. oil in soup pot over medium heat. If using meat, sauté until browned.
3. Reduce heat and add hardy vegetables, sauté until softened.
4. Add liquid and bring to boil. If using canned vegetables and proteins, add these now along with softer vegetables.
5. As mixture simmers, add seasonings; reduce heat and simmer 25-30 minutes.
6. Add cooked grains during last 5 minutes of cooking.

Casserole Framework

Choose ingredients from each column in the chart below to prepare a casserole dish, 4 servings.

Protein (1 pound, cooked)	Vegetables (2 cups, chopped)	Sauce	Grain (1 cup, dry)	Toppings (1/2 cup)
chicken or turkey, cubed or ground canned fish or chicken beans or lentils	greens cabbage onion, garlic, bell pepper celery, squash, tomato carrots, beets, turnips broccoli, cauliflower, Brussels sprouts mushroom others	10 oz. creamed soup (mushroom, celery, tomato, etc.) with ¼ cup milk 15 oz. can diced tomatoes	brown rice whole grain pasta barley, quinoa	grated cheese bread crumbs crushed tortilla chips

 

Preparation:

1. Preheat oven to 350 degrees F.
2. Prepare grain according to package instructions.
3. Cook firmer vegetables for 3-4 minutes in boiling water, drain well.
4. Combine and stir together or layer main ingredients in baking pan; seasoning with spices to taste. Top with toppings.
5. Cover pan with foil and bake for 40-60 minutes until browned or bubbly. Remove foil for last 5-10 minutes of cooking.