Dorm Room Recipes Made Easy

Chef Becky Ross with “The Freedom Chef” showed us how college kids, living in the dorms, can make a great meal! (Recipes below.) Ross teaches in Lawrence.

Beat the Chemically-NOT-Food dollar menus with Organic-Fresh-Hot-Fast-Food for $5 or less per dish!

Before you begin:
1.    Cook your chicken for all three meals!* Heat a skillet over medium high heat
2.    Add 2 TBLS of Oil (olive, sunflower, safflower, etc.) to the skillet
3.    Add approximately 2-2 ½ cups of ground chicken, break up
4.    Stir occasionally for 8-10 minutes or until chicken is cooked through
5.    Remove chicken from pan, leaving any liquid in the pan, place in a bowl, set aside for following recipes

Gluten Free Chicken Raman Noodles

•     ½ cup Vegetable mix, frozen, organic
•     1 cup Asian Brown Rice noodles, dry, organic
•     1 cup Chicken broth, organic**
•     ½ cup Smart Chicken, ground, antibiotic & hormone free, cooked
•     1 tsp Italian seasoning

Directions:
1.    Heat broth in a pan over medium heat*** (alternative method below)
2.    Once broth is hot, add all other ingredients, heat for 2-3 more minutes or until all is hot
3.    Pour into a bowl or cup, serve
Black Bean Soup

•     ¼ small Onion, red, organic, small dice
•     ¼ medium Red Bell Pepper, organic, small dice
•     1 can Black beans, organic, rinsed
•     1 cup Chicken broth, organic
•     ¼ cup Tortilla chips, organic, crunched up by hand
•     1 cup Smart Chicken, ground, antibiotic & hormone free

 

Directions:
1.    Using a blender, place onion, pepper, beans & broth into the blender
2.    Pour mixture into a pan over medium low heat
3.    Add chicken, heat for 6-8 minutes or until hot
4.    Pour into a bowl for service, top with tortilla chips
Chicken & Rice Lettuce Wraps with Peanut Sauce

•     4 leaves Lettuce, Romaine, organic
•     ¼ small onion, red, organic, small dice
•     ¼ medium Red Bell Pepper, organic, small dice
•     ½ cup Smart Chicken, ground, antibiotic & hormone free
•     ½ cup Rice, brown, organic, dry
•     1 cup Chicken broth, organic
•     1 TBLS Soy sauce or Coconut Aminos
•     1 TBLS Oil, olive, sunflower or safflower
•     2 TBLS Peanut Butter, fresh ground, organic
•     1 tsp Honey, raw, local

 

Directions:
1.    Pour rice and broth into a covered pan over medium heat
2.    Stir occasionally, cook rice for 6-8 minutes or until all liquid has been absorbed
3.    Add chicken, onion, pepper and soy sauce to the rice, heat for 2-3 more minutes
4.    Remove from heat
5.    In a small bowl combine oil, peanut butter and honey
6.    On a plate arrange lettuce side-by-side, fill each leaf with chicken & rice mixture, drizzle peanut sauce over each to serve

 Additional tips:

You could also make chicken tacos with most of the same ingredients!

Chicken broth can be made easily from using a whole roasted chicken (readily available at any grocery store), after pulling the meat from the bones for other meals, place the bones in a large pot with water, let simmer for 2-4 hours on low heat to make your own low-sodium chicken broth.

If using a microwave, place all ingredients in a microwave safe bowl or large cup, microwave on high for 3-4 minutes.

If no blender is available, heat onion, pepper, beans & broth in a pan or in the microwave, then use a potato masher to mash ingredients together. Add chicken, heat through, top with tortilla chips to serve.