The Capsule Pantry: Easy Weeknight Stir Fry + Other Globally Flavored Recipes - The Effortless Chic (2024)

• 1 lb meat of protein I used chicken thighs (other great options: tofu, shrimp, beef)
• 1 bag of frozen oriental vegetables
• 2 cloves garlic chopped
• 1 half onion chopped
• ½ teaspoon ginger
• ½ teaspoon turmeric
• ¼ teaspoon salt
• ¼ teaspoon pepper
• Optional: 1 cup frozen edamame 1 tablespoon sesame seeds
• 1 ½ c rice or quinoa uncooked

Sauce

• 4 tablespoon aminos or soy sauce
• 2 tablespoon honeys
• 1 teaspoon ginger
• 1 teaspoon oil
• 2 tablespoon water
• 1 clove garlic minced
• Optional for a peanut sauce: 2 tablespoon peanut butter or nut butter of choice (Pic’s is my favorite!)

• Cook rice or quinoa with broth or water.

• Measure sauce ingredients in a small bowl and whisk together, set aside.

• Heat a saute pan with oil on medium, add onions and saute until clear (about 3-4 minutes), then add protein and garlic, cook through.

• In the same pan add frozen veggies, spices, and salt and pepper and stir for 3 minutes, then pour sauce over mixture and stir for 2 more minutes.

• Serve over cooked rice or quinoa and sprinkled with sesame seeds.

Nutrition Facts

The Pantry Capsule: Stir Fry

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

• 2 tablespoons oil
• 2 cups chopped onions
• 1 potato peeled, cut into small cubes
• 3 cloves large garlic minced
• 1 tablespoon Curry Paste
• 1 can coconut milk full fat
• 1 can chickpeas drained & rinsed
• 2 tablespoons aminos or soy sauce
• 15 baby tomatoes halved
• 1 tablespoon honey
• 1 tablespoon vinegar
• Optional: 2 tablespoons cilantro
• 4 cups cooked rice or quinoa

• Cook rice or quinoa.

• Heat oil in a large skillet over a medium high heat. Add onions and potatoes, cook, stirring occasionally until potatoes have softened (about 8 minutes).

• Then, add garlic, curry paste and ¼ cup of coconut milk, set aside remaining. Stir until curry is dissolved.

• Add chickpeas, soy sauce and remaining coconut milk. Bring to a boil for cook 3 minutes.

• Add tomatoes, honey and vinegar. Turn to low and Simmer 3-4 minutes.

• Serve over rice or quinoa and top with fresh cilantro and a side of naan or pita.

Nutrition Facts

The Pantry Capsule: Coconut Curry

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

Mash

• 1 tablespoon oil ghee or butter
• 3 large potatoes sweet or russet, peeled if you like
• ½ teaspoon garlic
• ¼ cup milk of choice
• ½ cups broth
• ½ cup shredded cheese optional
• 1 teaspoon salt

Sauteed greens

• 1 tablespoon oil butter or ghee
• 4 cups chopped kale
• 3 cloves garlic minced
• 1 ½ teaspoon vinegar

Protein

• 1 tablespoon oil
• 1 lb. chicken cubed - OR - shrimp - OR - tofu
• 2 cloves garlic minced
• 1 teaspoon chili powder
• ¼ teaspoon cayenne
• Optional: hot sauce
• Salt & pepper to taste

• Rustic Potatoes:

• Fill a large pot with water, add potatoes and bring to a boil, cook for 15-20 minutes until soft.

• I like to keep these rustic and chunky by simply smashing and adding salt, butter/oil, milk, broth, cheese. Continuing mashing until well combined.

• Add the butter/oil over medium heat.

• Add protein to the pan and sprinkle with seasonings. Cook through, set aside.

• Heat the butter/oil in a nonstick over medium heat

• Add the greens, garlic, vinegar and saute until soft/wilted.

• Serve protein and kale over mash and drizzle with hot sauce.

Nutrition Facts

The Pantry Capsule: Spicy Protein with Kale & Mash

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

• 5-6 cups of kale chopped
• 2 sweet potatoes peeled if you desire, cubed
• ¼ teaspoon
• Pinch of pepper
• 2 tablespoon oil ‘
• 1 cup cooked quinoa lentils, rice, or couscous can work as well
• Optional:
• 1 can chickpeas drained and rinsed
• ¾ cup nuts or dried fruit

Dressing

• ½ cup coconut milk canned
• ¼ cup extra-virgin olive oil
• 3 tablespoon mustard I used dijon
• 3 tablespoons honey to taste
• 2 tablespoons vinegar I used apple cider
• 1 clove garlic pressed or minced or ½ teaspoon garlic powder
• ¼ teaspoon fine sea salt
• Pinch of pepper

• Set oven to 400 degrees.

• Prepare quinoa (or other grain)

• Spread potatoes on a baking sheet, evenly drizzle oil over, and sprinkle salt and pepper. Roast for 20-30 minutes until cooked through.

• Remove kale from stem, chop and place in a large bowl.

• Combine dressing ingredients and whisk well.

• Allow sweet potatoes to cool for 5-8 minutes, then add to quinoa along with quinoa.

• Add nuts, dried fruit or chickpeas if using.

• Pour dressing over and toss.

I like to add the grains and potatoes while they are still warm. This can also just be refrigerated and served cold.

Dressing is a creamy yet zingy play on honey mustard, the recipe yields 1 ½ cups and keeps for up to 2 weeks, may need to be thawed to room temp if coconut milk solidifies and shaken or re-whisked.

Nutrition Facts

The Pantry Capsule: Warm Kale & Sweet Potato Salad

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.