The Protein-Packed Dish, Quickly Done in Few Steps
Oh, how good life gets when you do something simple yet so effective.
My older boy is all hyped up about CrossFit thing.
He’s working out a lot, eating way more meat and protein related stuff than usual, and he’s really thriving.
So, his meals aren’t like the ones the rest of our family eats (what I cook) and I’ve been really proud of his continued efforts to work and prepare food.
Today we feasted on this delightful spaghetti together, which happened as a result of fruitful collaboration.
You won’t believe how easy it was!
I’ve spent some quality time with my son, and arranged a splendid meal which took nothing more than four major ingredients: meat, onion, spaghetti, and tomato sauce.
And what a delight it was…
Anyway, here’re the full ingredients:
- 2,2 lbs. of ground chicken breasts(I used this much because it’s for the whole family, and my son’s additional meals afterwards. You can use a half of that, or even a fourth. Make sure to scale the other ingredients based on the meat quantity). How Many Chicken Breasts In A Cup? Catherine’s Cooking Tricks You Should Know!
- 4 big yellow onions, sliced
- A bit of olive oil
- 14 ounces of pasta (one regular packaging)
- ~ 2 cups of tomato sauce (bought)
- Oregano to taste
- Salt & pepper to taste
- Chili powder to taste
That’s basically it!
Depending on the situation, I can bet 90% of people will have these ingredients in the kitchen (maybe not the meat, but you don’t have to use ground).
Preparing is also very straightforward:
- Put a medium pot filled with water on high heat. Salt the water gracefully.
- While you wait for the water to boil, peel and chop the onions into small cubes using a santoku or chef knife. (My son was in charge of this while I prepared the other things)
- Put a large pot on medium heat, and oil it up. After one minute, place the chopped onions inside, salt and pepper them up, and let them cook slowly. Stir them up from time to time.
- When the onion starts to soften and takes yellow color, add the meat. Use big tongs or a large mixing spoon to break the meat to small pieces. Stir everything up, and put the cover on top. Leave for five minutes, and then remove the cover. Stir up from time to time.
- After ten minutes (you’ll notice the meat will turn white), it’s time to add the tomato sauce inside, followed by chili and oregano. Always have in mind that you’re dealing with two solid pounds of meat here, so make sure to add enough seasoning based on your taste. If the mix is too thick, feel free to add a bit of water or ketchup.
- When the pasta is al dente, drain and mix it up with meat/tomato mass. Stir vigorously, allowing for the mixture to even up and finalize it.
- Serve however you like and enjoy!
That’s it, my fellow foodies!
I’ve tried my best to bring this meal close to you through these photos, and believe me, it tastes absolutely fantastic!
Furthermore, it is quite healthy, as I’ve used a bit of olive oil, and the meat cooked on its own moisture, combined with the juices of the onion.
My son contributed with the nutritional facts of a single serving (around 7 ounces for us):
- Protein: 18 grams
- Carbohydrates: 33 grams
- Fats: 7 grams
- Total Calories: Around 350 Kcal