Make Your Own: Skillet Sauté
Create this healthy Skillet Sauté by starting with a variety of your favorite vegetables, seasonings, rice, and lean protein. Season with herbs and spices instead of excess salt, ensuring a flavorful dish packed with nutrients. Vegetables + Seasoning + Protein + RiceUse our “Make My Recipe” form to customize and print or share your recipe (or receive a copy via email).
Ingredients
- 1 tablespoon oil (canola, olive, vegetable)
Vegetables
- 3 cups ½-inch sliced vegetables (green peppers, summer squash, zucchini, etc.)
- 2 cups ¼-inch diced tomatoes
Seasoning – Select One or More
- ½ cup ¼-inch diced celery
- ¼ cup ¼-inch diced onion
- 2 teaspoons minced garlic
- 2 teaspoons dried herbs (basil, oregano, thyme)
- salt and pepper to taste
Protein – Select One
- 1 (15-ounce) can low-sodium beans (black, cannellini, chickpeas, great northern white, kidney)
- 2 cups cooked ground beef, chicken, or turkey
- 2 cups ¾-inch diced cooked chicken, ham, lean beef, lean pork, or turkey
Rice
- ½ cup uncooked instant white rice
- 1 cup broth or water
Instructions
- Select food(s) from each category above.
- Clean the kitchen area and wash hands with soap and water.
- Gently rinse fresh produce under cold running water. Scrub firm fresh produce with a clean vegetable brush under cold running water. Packaged produce labeled pre-washed shouldn't be washed again. If using fresh herbs, gently rinse under cold running water and pat dry with a clean paper towel.
- Do not rinse raw poultry, meat, or seafood. Wash cutting board, counter, utensils, and hands after touching raw meats, poultry, and seafood.
- Heat oil in a large frying pan over medium heat.
- Add vegetables and seasoning. Stir.
- Reduce the heat, cover, and simmer. A simmer is when the rapid bubbling stops and only small bubbles remain. Maintain this gentle heat for 5 to 10 minutes, stirring occasionally.
- Stir in cooked protein, rice, and water. If using canned beans, drain and rinse them before adding to the pan.
- Cover and cook over low heat for 20 minutes.
- Cook until the internal temperature reaches 165°F on a food thermometer.
Storage
- For safety, refrigerate any leftovers in an airtight container as soon as possible, or within 2 hours. Use leftovers within 4 days and reheat to 165°F before consuming.
Video
Notes
- Dry beans can be substituted for canned beans. Be sure to soak and cook dry beans before using.
- For more information about food and beverage storage, go to the FoodKeeper Website or App (FoodSafety.gov).
