Skillet Suppers
by James Craig Thieman
What's easier than supper cooked all in one pan? These recipes are designed to be satisfying but easy to put together. Simple steps build up to unique flavors in each dish, making for dinners that are fun to prepare and to serve in bowls. Custom toppings allow for endless variations.
Deconstructed Blackened "Fishy" Taco
(Serves 6)
Fishy Filling
Two 14-ounce cans hearts of palm
1 Tablespoon kelp granules
1/4 teaspoon black pepper
Drain and rinse hearts of palm, and roughly chop into small pieces. Add hearts of palm, kelp, and pepper to a zip-top bag or sealed container. Shake well so hearts of palm are covered and marinate for 6-8 hours or overnight in the fridge.
1 red onion, sliced into half-moons
1 red bell pepper, deseeded and chopped
3 cloves garlic, minced
1 jalapeño pepper, deseeded and diced small, or to taste (optional)
1/2 cup water
1/3 cup orange juice
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon coriander
3 cups red cabbage, thinly shredded
1 cup vegan low-sodium salsa
One 6-ounce bag unsalted baked tortilla chips
1 avocado, deseeded and diced, to serve (optional)
1/2 sheet nori, cut into thin strips, to serve (optional)
Juice of a fresh lime, to serve (optional)
In a large pan, sauté onions, bell peppers, garlic, and jalapeños in water and orange juice over medium-low heat until fragrant. Add Fishy Filling, all spices, and cabbage, and cook another 3-4 minutes. After onions and cabbage are soft, add salsa. Cook 3 minutes, stirring to blend flavors.
Serve immediately over tortilla chips, with optional toppings.
Cook's Notes: Kelp granules are found in the spice or natural foods aisle in large grocery stores or online.
Nori sheets are found with Asian foods or online. To customize this recipe consider your favorite taco toppings, such as nutritional yeast, sliced radishes, or a pinch of vegan cheese shreds.
| Total calories per serving: 176 | Fat: 1 gram |
| Carbohydrates: 37 grams | Protein: 5 grams |
| Sodium: 194 milligrams | Fiber: 5 grams |
Skillet Chili Mac
(Serves 6)
2 cups cauliflower, roughly chopped
1 yellow onion, diced
3 cloves garlic, chopped
Non-stick cooking spray
Two 15-ounce cans kidney beans, drained and rinsed
Two 14.5-ounce cans no-salt chopped tomatoes, with juices
1 cup water
1 diced green bell pepper
1 ear fresh corn, cut off the cob
2-3 Tablespoons chipotle peppers in adobo sauce, chopped, or to taste
1 Tablespoon chili powder
1 teaspoon cumin
8-ounces (1/2 box) macaroni, gluten-free if desired, cooked according to box directions
2 Tablespoons vegan cheddar shreds or nutritional yeast, to serve (optional)
2 Tablespoons sliced black olives, to serve (optional)
2 Tablespoons fresh cilantro or parsley, chopped
Prepare a large pan with a few spritzes of cooking spray, and sauté cauliflower, onions, and garlic over medium heat for 5-7 minutes. When the cauliflower is getting tender and onions are lightly browned, add kidney beans, tomatoes, water, bell peppers, corn, chipotle peppers in adobo sauce, chili powder, and cumin. Cook about 8-10 minutes until all veggies are tender.
Serve over cooked macaroni and top with vegan cheese or nutritional yeast, olives, and cilantro.
Cook's Note: Chipotle peppers in adobo sauce are found in the Latin section of most larger grocery stores.
| Total calories per serving: 328 | Fat: 1 gram |
| Carbohydrates: 64 grams | Protein: 15 grams |
| Sodium: 154 milligrams | Fiber: 9 grams |
Italian-Style Eggplant on Zoodles
(Serves 6)
One pound eggplant
Ice water to cover eggplant
1/2 lemon, sliced
8 roma tomatoes, chopped
1 habanero or jalapeño pepper, deseeded and minced, or to taste (optional)
2 sweet banana peppers, deseeded and chopped
3-4 cloves garlic, minced
2 teaspoons Italian seasoning blend
1 Tablespoon olive oil
4 cups (5-ounce bag) fresh spinach, roughly chopped
1/3 cup fresh basil, sliced
4 zucchini, spiralized into zoodles (see note)
4 Tablespoons pepitas, to serve (optional)
4 Tablespoons vegan mozzarella shreds, to serve (optional)
Dice eggplant and place into a bowl. Cover with ice cold water and lemon slices to help lessen bitterness. Drain after 30 minutes.
In a large sauté pan, combine tomatoes, peppers, garlic, Italian seasoning, and olive oil. Cook, stirring often, until fragrant, about 3-4 minutes. Add drained eggplant and cook until softened, about 4-6 more minutes. Add spinach and basil, and cook until just wilted, about 2 minutes. Serve over raw or cooked zoodles. Top with pepitas and vegan mozzarella shreds.
Cook's Note: Raw zucchini or yellow summer squash can be used to make "zoodles" vegetable noodles. Many grocery stores sell prepackaged zoodles in the produce area. You can make your own using a spiralizer or a vegetable peeler.
| Total calories per serving: 97 | Fat: 3 grams |
| Carbohydrates: 15 grams | Protein: 4 grams |
| Sodium: 36 milligrams | Fiber: 6 grams |
Kimchi Tofu and Stir-Fry Veggies
(Serves 6)
Kimchi Tofu
3/4 cup water
2-3 Tablespoons Asian red pepper paste, or to taste
2 Tablespoons miso
1 Tablespoon low-sodium tamari or soy sauce
4-5 cloves garlic, roughly chopped
2 teaspoons peeled, roughly chopped ginger
1 teaspoon smoked paprika
Pinch cayenne, or to taste
One 14-ounce box firm tofu, drained and cubed
Place all ingredients except tofu in a blender or food processor and blend into a smooth sauce. Add to tofu in a zip-top bag or sealed container and shake to combine thoroughly. Refrigerate and allow to marinate at least 4 hours and up to overnight in the refrigerator.
Stir-Fry Veggies
1 yellow onion, chopped
4 carrots, shredded
6-8 radishes, chopped
3.5-ounce package shiitake mushrooms, sliced
1/3 cup water
1/2 medium-sized head napa cabbage, thinly sliced
In a large skillet, sauté onions, carrots, radishes, and mushrooms in water over medium heat for about 8-10 minutes, until soft. Add Kimchi Tofu cubes and all leftover marinade sauce. Sauté until tofu is lightly browned, adding more water if needed to prevent sticking. Toss in napa cabbage and cook another 4-6 minutes, until slightly softened.
To Serve
6 cups cooked jasmine rice
6 green onions, sliced diagonally
3 Tablespoons fresh parsley, chopped
3 Tablespoon sesame seeds
Serve immediately over cooked jasmine rice and garnish with green onions, parsley, and sesame seeds.
Cook's Notes: Asian red pepper paste is found in the Asian food section of most grocers, or use hot sauce.
| Total calories per serving: 366 | Fat: 7 grams |
| Carbohydrates: 57 grams | Protein: 18 grams |
| Sodium: 438 milligrams | Fiber: 4 grams |
Jackfruit BBQ and Slaw
(Serves 6)
Slaw
One 14-ounce bag shredded coleslaw mix
2 shredded carrots
1/2 English cucumber, deseeded and thinly sliced
1/3 cup vegan mayonnaise
1 Tablespoon apple cider vinegar
1 Tablespoon Dijon mustard
1 Tablespoon maple syrup
1/2 teaspoon celery seeds
Sprig fresh dill, chopped
In a large bowl, combine all ingredients together well. Cover and chill in fridge until ready to serve.
Salt-Free Dry Rub
2 Tablespoons smoked paprika
1 Tablespoon organic sugar
2 teaspoons garlic powder
2 teaspoons onion powder
1 teaspoon black pepper
1 teaspoon cumin
1 teaspoon Italian seasoning blend
1/2 teaspoon mustard powder
1/2 teaspoon cayenne pepper, or to taste
Add all ingredients to a jar with a lid, screw lid tightly, and shake to combine. Store in pantry for up to 6 months. Use with tofu, squash, tempeh, or other spicy BBQ meals.
Jackfruit BBQ
Two 20-ounce cans jackfruit, drained, rinsed, and roughly chopped
1-1/2 Tablespoons Salt-Free Dry Rub
Olive oil cooking spray
1 yellow onion, sliced
1 green pepper, sliced
One 8-ounce box white mushrooms, sliced
One 14.5-ounce can no-salt chopped tomatoes, with juices
4 Tablespoons vegan cheddar or nutritional yeast, to serve (optional)
In a large skillet dry-sauté chopped jackfruit over low heat about 5-7 minutes until thoroughly dried out and slightly browned. Add dry rub and stir to coat. Spritz lightly with cooking spray and add onions, peppers, and mushrooms. Sauté 2-5 minutes until fragrant. Add tomatoes with juices and cook, stirring often, until everything is warm and tender, about 2-3 minutes.
Serve immediately over slaw and garnish with vegan cheddar or nutritional yeast.
| Total calories per serving: 183 | Fat: 8 grams |
| Carbohydrates: 25 grams | Protein: 3 grams |
| Sodium: 294 milligrams | Fiber: 8 grams |
Sweet Taters and Greens
(Serves 4 as a side dish)
1 large sweet potato, peeled and cubed
1 cup water
2 cloves garlic, minced
1 teaspoon olive oil
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried dill
Pinch salt and ground black pepper, to taste (optional)
1 red bell pepper, deseeded and diced
1 bunch (about 1 pound) fresh curly kale or Swiss chard, stemmed and chopped
4 teaspoons sunflower seeds, to serve
Fresh lemon juice, to serve
Place sweet potatoes and water into a large skillet and cook with garlic, olive oil, basil, oregano, dill, salt, and pepper, over medium heat until potatoes are fork-tender, about 12-15 minutes. Add bell peppers and greens, and cook about 3-5 minutes, just until the greens look vibrant.
Serve immediately with a sprinkle of sunflower seeds and splash of fresh lemon juice.
| Total calories per serving: 89 | Fat: 3 grams |
| Carbohydrates: 15 grams | Protein: 2 grams |
| Sodium: 30 milligrams | Fiber: 3 grams |
James Craig Thieman, retired from the Navy, is a FEMA reservist, responding to disaster when called. When not responding to disaster, he is a real estate agent in western North Carolina. He enjoys cooking, and hiking with his dog Lily May.
