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CO - OP LIVI NG


OKLAHOMA EAT S


On the Go? Healthy and quick weeknight meals Chicken Adobo I


t’s 5 p.m. You just left the offi ce and you’re hungry. T e kids have soccer practice in an hour. What to eat for dinner … Drive through fast food on the way home? T row some frozen pizza or nuggets in the oven? Why not try one of these slow cooker dinners that require minimal time and eff ort to produce a healthy, budget-friendly meal for the family?


- Laura Araujo


Hidden Veggies Meatloaf Serves 6-8


Prep time: 25 minutes


Estimated cost per serving: $1.50 1 . . . . . . . . . . . . . . . . small onion ½ . . . . . . . . . . . . . . . . red bell pepper ¼ cup . . . . . . . . . . . . parsley 3 . . . . . . . . . . . . . . . . cloves garlic (1 T minced) 1 . . . . . . . . . . . . . . . . carrot 1. . . . . . . . . . . . . . . . . small zucchini 1 lb . . . . . . . . . . . . . . ground sirloin 1 lb . . . . . . . . . . . . . . ground Italian turkey sausage 2 . . . . . . . . . . . . . . . . eggs ½ cup . . . . . . . . . . . . quick-cooking oats ¼ cup . . . . . . . . . . . . parmesan cheese ¼ cup . . . . . . . . . . . . ketchup 1 T. . . . . . . . . . . . . . . brown sugar


Chop the onion, bell pepper and the parsley; mince the garlic. Place them in a large bowl. Use a grater to shred the carrot and zucchini into the bowl. Add the meat, eggs, oats, and parmesan cheese and mix well. Form the mixture into a loaf shape. Line a slow cook- er with enough foil to hang over the edges and place the meatloaf on top of the foil. Or, if a loaf pan will fi t into the slow cooker, place the meatloaf into a metal loaf pan and place it directly into the slow cooker. In a small bowl, mix together the ketchup and brown sugar. Spread it over the top of the meatloaf. Cook for 6-8 hours on low. Use the foil to remove the meatloaf from the slow cooker; or remove the loaf pan with oven mitts.


34 OKLAHOMA LIVING


Serving Suggestion: Serve meatloaf with mashed Yukon gold potatoes and steamed green beans. To save time, use instant mashed potatoes and a microwavable bag of frozen green beans.


Chicken Adobo Serves 6


Prep time: 15 minutes Estimated cost per serving: $1 2 lbs . . . . . . . . . . . . . boneless skinless chicken thighs 1/3 cup . . . . . . . . . . soy sauce 1/3 cup. . . . . . . . . . . rice vinegar 2 . . . . . . . . . . . . . . . . bay leaves 1 T . . . . . . . . . . . . . . minced garlic (about 3 cloves) 1 t. . . . . . . . . . . . . . . . black peppercorns 1 T . . . . . . . . . . . . . . brown sugar


Place all ingredients in a slow cooker and cook on low for 6-8 hours, until the meat is tender. If you’re not in a hurry, place the meat and juices in a large skillet. Bring the liquid to a simmer and reduce by half. Serving Suggestion: Serve Chicken Adobo on a bed of bas- mati rice with a side of steamed snow peas. To save time, use instant rice and a microwavable bag of frozen peas.


Slow Cooked Carnitas Serves 8


Prep time: 20 minutes


Estimated cost per serving: $1.50 3 lbs . . . . . . . . . . . . . pork shoulder 1 . . . . . . . . . . . . . . . . orange, juiced


1. . . . . . . . . . . . . . . . . onion, quartered 4 . . . . . . . . . . . . . . . . cloves garlic, peeled and halved 1 . . . . . . . . . . . . . . . . cinnamon stick 2. . . . . . . . . . . . . . . . . bay leaves 2 t . . . . . . . . . . . . . . . kosher salt Corn or fl our tortillas Vegetable oil


Chop the pork into 2-inch pieces, trimming excess fat. Place the meat in a slow cooker along with the juice of the orange, the onion, garlic, cinnamon stick, bay leaves and salt. Cook on low for 8-10 hours. If you have time, use a slotted spoon to transfer the pieces of meat to a roasting pan, discarding the onion, cinna- mon stick and bay leaves. Cook for 20 minutes at 400 degrees to brown the meat. Shred the meat with a fork before serving. Serve the meat in corn or fl our torti- llas. Corn tortillas will give a more authentic fl avor to the dish, but take longer to prepare: Heat a skillet over medium high heat and add a few drops of vegetable oil. Using tongs, place the corn tortilla in the skillet and cook for 5 seconds. Flip and cook for 5 seconds on the other side. Remove the tortilla and wrap it in a clean towel to keep it warm. Repeat with the remain- ing tortillas. To save time, wrap a stack of fl our torti- llas in a damp paper towel and heat in the microwave for 30-45 seconds. Serving Suggestion: Serve meat-fi lled tortillas with your favorite toppings—red onion, cilantro, avocado, radish, queso fresco—lime wedges and a side of refried beans. Many of the toppings can be chopped in advance, placed in bowls covered with plastic wrap and stored in the refrigerator overnight for the next evening’s dinner. OL


For more of Laura’s recipes visit: http://mannaandquail.wordpress.com


Photos by Laura Araujo


Slow Cooked Carnitas


Hidden Veggies Meatloaf


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