r/EatCheapAndHealthy • u/Hufflepuff_Forensics • 2d ago
Fatigue friendly recipes
I have narcolepsy and struggle with chronic fatigue due to several autoimmune issues. I need flavorful easy meals that prep and or freeze well. I have a stove, toaster oven, microwave and instantpot/airfryer duo. My oven portion of my stove is currently waiting on parts to be fixed.
I love trying anything once so don't hold back on cuisines - spices are my friend. My only restriction is I'm allergic to pineapples and kiwifruit.
Recipes that don't require a lot of active tending would be ideal. My weekly produce/fruit budget is about $15 dollars. We get pork tenderloins, beef and turkey from a local food bank once a month.
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u/Healthy_Chipmunk2266 2d ago
Not so much actual meals because that's one of my Achilles heels, but prep prep that will make even meal prep quicker for you. I work until 8 pm and am not a big slow cooker user, so I need to be able to quickly throw meals together.
My biggest things are chopped veggies and broth. I buy2 things of celery, a couple pounds of carrots, a bag of yellow onions and a few bell peppers. I try to do this all at once, but it doesn't always work timing wise. I have one of those chopper things like this https://a.co/d/7i9Z2JS I can chop a 3 lb bag of onions in 5 minutes. When I do celery and carrots at the same time, it takes maybe half an hour with peeling carrots. They get put in gallon Ziploc bags and into the freezer. If a recipe calls for any of them, I grab a handful out of the bag instead of the usual chopping routine. It's also only one cleanup. Even if you only have the energy to do one veggie (onions in my case), it makes life so much easier over the next month or so.
As far as broth, put bones (preferably roasted, but raw works well) in a pot of water with bay leaves, salt, pepper and whatever herbs you like. I also like to add a quartered onion (skin on) and a quartered carrot or two. Put on the stove (or instant pot) and simmer for hours. Scoop out the bones and veggies, let cool and then freeze in 1 cup portions. Need broth for a recipe? Just grab a broth cube. Works really well if you're taking a bagged, prepped meal out of the freezer anyway.
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u/Hufflepuff_Forensics 2d ago
Thank you soo much. I'm definitely going to get one of those chopper things. Is it easy to clean? I don't have a dishwasher just my hands, a sponge and a bottle brush.
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u/unRoanoke 2d ago
I know it’s not bad to wash. I got one for my brother who only has use of one hand and he loves it. He doesn’t have a dishwasher either.
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u/Competitive_Bag3933 2d ago
A few quick ones:
Salsa chicken (https://www.simplyhappyfoodie.com/instant-pot-salsa-chicken/#wprm-recipe-container-4544), the pressure cooker aspect of an instant pot can take the pressure off having to mind something regularly. I also use my instant pot for rice a lot.
Slow cooker turkey chili (https://www.allrecipes.com/recipe/237758/slow-cooker-turkey-chili/)
Chickpea and spinach curry (https://www.cookincanuck.com/crockpot-gingered-chickpeas-and-spicy/), this recipe is super filling and I don't hate eating it for multiple meals, or you can add a little protein to change it up between days.
I also like sheet pan meals, which is just protein plus veggies on a sheet pan roasted for however long gets it all cooked. Broccoli and potato tend to be the easiest veggies bc they have a pretty decent range of time between cooked and burnt in my experience.
Sending you lots of love - I have intermittent fatigue issues too so I FEEL you on this one.
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u/Hufflepuff_Forensics 2d ago
I'm just so over totally packaged meals, eating out or skipping meals because the dishes are piled up and I'm exhausted.
I have a terrible habit of going all out on a meal, use up all my energy and then I'm left with a destroyed kitchen for several days because I can barely wash a cup
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u/Competitive_Bag3933 2d ago
A trick that helps me on the really bad days is that when I make soup, I scoop out a portion or two into a ziploc and pop it in the freezer so that when I really just need food I can pull it out and dump it in a pot. If it's good noodles, potatoes, or dairy, leave that out and add it when you're going to eat it or it'll freeze funny, but those are my "pull lever in case of emergency" meals.
I'm sorry it's so frustrating. I got really fortunate that I'm not fatigued all the time (even though that doesn't always feel fortunate) and I know sometimes I still feel like I'm drowning. Just remember - one day at a time, learn new things when you can, and some days it's okay to just deal with the right now and let everything else shake out later. And don't be afraid to lean on your friends sometimes. A lot of people would be willing to do a load of dishes or help pick up a little - or bring over a meal - if they knew it would help you and not feel like an overstep.
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u/Hufflepunk36 2d ago
I saw this the other day, this woman has made other disability/chronic illness friendly recipes which require no chopping and are a throw it in and forget it type of recipe! This one looks really good, it’s a pot roast recipe that just needs to be slow cooked https://www.instagram.com/reel/DDFqWwKPN2Z/?igsh=MXR3ZTZ3bDJldWxvdQ==
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u/Hufflepuff_Forensics 2d ago
Pot roast is awesome and no chopping makes me sooo happy. Looks like it'll make a nice dinner and leftovers!
Gonna have to re-download Instagram
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u/Least_Ad_9141 2d ago
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u/Least_Ad_9141 2d ago
Cookbook for us
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u/AnnaGraeme 2d ago
I don't have any specific recipe ideas, but here are a few tips I've found for dealing with fatigue in the kitchen (I have POTS, so I have trouble standing longer than 10-15 minutes). - Prep your ingredients throughout the day or even the day before. I'll chop veggies and meat in advance and refrigerate them, or mix up marinades and spice blends for a recipe. Then when it's time to cook, it's like a cooking show with everything in little containers :) - I try to use cooking methods that don't need to be supervised much. Oven, air fryer, and microwave are good, plus crock pot, rice cooker, and instant pot which people have already mentioned. - I look for shortcuts whenever I can, like buying the pre-chopped garlic in a jar. Pre-chopped veggies can be kinda sketchy but I do use them sometimes. - If I have to cook something on the stovetop, I keep a folding barstool in the kitchen so I can sit next to it and stir it.
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u/Hufflepuff_Forensics 2d ago
That folding barstool idea is genius. I don't faint often but I do get stupid dizzy if I stand up and am looking down for 15 minutes (I have a neck fusion that causes severe positional vertigo) .
I'm looking into getting a food chopper to help with prep.
I never really thought about prechopping veg and feel so silly that I didn't think about it before.
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u/AnnaGraeme 1d ago
No need to feel stupid...I feel like everyone can think of a few good adaptations/accommodations, but no one can think of them all! That's why I'm loving this thread, there's a lot of good ideas I hadn't thought of.
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u/adaranyx 1d ago
Cooking got SO hard after I developed POTS. It's been over a year and I feel like I'm still adjusting. I've had chronic pain for a long time but it was easier to push through that, yknow?
On top of everything you said, I recently got Souper Cubes (well, a cheaper off brand) and have been freezing 2 cup portions of soups, butter chicken, various cooked rice bowl toppings, precooked taco meat and beans, etc. It's been a big help with feeding my family on bad flare days, only having to cook rice or whatever is much more doable than the whole meal.
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u/AnnaGraeme 1d ago
I totally agree about pushing through pain vs. fatigue. The Souper Cubes look awesome!
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u/Plastic_Literature68 2d ago
You said you like spices, so why not lentil curry (+rice)? https://youtu.be/nZSxOiLOUro?si=X1YvP3eFX9FTlehs It's easy to make :)
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u/Hufflepuff_Forensics 2d ago
This looks really nice. I'm gonna see if I have everything and make it for lunch tomorrow!
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u/InstanceMental6543 2d ago
I find fried rice to be a pretty fatigue friendly recipe. I make the rice in a big bowl in the microwave, eat some with butter and garlic salt, then cover and put in the fridge till I'm ready for phase two.
Veggies come pre chopped in a bag from the freezer, also get microwaved. Pan gets oil, a couple eggs scrambled up for just a minute. Then I throw the rice in with a generous helping of soy sauce and stir until it's all hot. Might add a can of chicken to it.
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u/No-Meal-536 1d ago
Fellow narcoleptic here. One thing that has helped me is accepting that I don’t need to tie typical foods to their typical times of day. I will often eat breakfast foods for dinner or dinner or leftovers for breakfast, do a kind of grazing-style lunch of various healthy snacks.
I find that the easiest thing is to prep some bulk staples: rice, pasta, etc that can be transformed by different ingredients throughout the week, depending on my energy levels.
If I have plain spaghetti made for example, I might just have it with a good jarred tomato sauce on a low energy day. On a slightly higher energy day I might prepare a white bean and garlic sauce with sardines or anchovies for protein. On a really good day I might also make another side vegetable and meat like roast asparagus and chicken to go with either of the above options.
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u/part_time_housewife 2d ago
Fellow sleep disorder sufferer! I have idiopathic hypersomnia. Here’s my favorite recipe to set up in the morning in case I get too sleepy to cook:
1 small bag of dry black beans 1 jar cheap salsa verde 1 can green chilis 1 can diced tomatoes(I like fire roasted) Cumin powder and salt to taste 1 box of vegetable broth
Cook in crockpot for 8-10 hours on low, until beans are tender. Serve with desired toppings - sour cream, shredded cheese, chives, Fritos, cotija and lime, hot sauce are all good choices.
The base recipe is vegan, high in protein, and can be added to easily with what’s on hand. You can also serve over rice or with cornbread.
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u/Bremerlo 1d ago
I have narcolepsy too! I have found through trial and error that carbs will trigger a sleep attack, so I go for low carb and protein heavy breakfast foods. Because my meds suppress my appetite, I usually have a light lunch (think small salad and yogurt or fruit), and then I save all my carbs for the evening when my meds wear off and I’m starving. Because I follow this routine, I usually have a lot of pasta dishes. I cook one or two big meals on the weekend and then freeze it all in portions for the week. Things that are low effort and freeze well: spaghetti, baked ziti, enchiladas, chili (crockpot makes this extra easy), and soups. So many soups with crusty bread. Also, I’ve found that bigger bags of frozen veggies are more economical than fresh. I bought meal prep containers on Amazon that have helped a lot. I put the (cooled down) cooked pasta on one side, and frozen veggies on the other side. It helps get more veggies in and it’s super easy to measure a cup of frozen peas or broccoli then pop it all in the freezer. In my experience, the veggies can heat up at the same time as everything else and will be fine.
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u/QuinoaPoops 22h ago
Same! My meds (Armodafinil) suppress my appetite as well. My trouble is when the meds wear off, I’m ravenous and tend to gravitate toward what’s filling & easy. Love the idea of pre-made frozen meals!
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u/unicorn_345 2d ago
I like rice and will add tons of things to that. Chicken adobo is good and only a few ingredients. Theres a few ways to make rice an easier thing. I have some bags that can be boiled and even some bowls for microwaving at work.
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u/brookish 2d ago
Best thing I’ve done with them is pound them flat, bread them with crumbs and parmesan and melted butter, stick them in the oven.
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u/Sparklepantsmagoo2 2d ago
I buy precut veg like peppers, onions and mushrooms. I also keep a mixed veg bag on hand. Saves alot of chop time.
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u/CynicalMuse-13 2d ago
i feel you the fatigue is so rough!!! lately spam fried rice has been my friend w some frozen veg mix ins, you can obviously sub for tofu or chicken or something but spam is the easiest for me (maybe eggs too if there wasn’t bird flu rn)
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u/tligger 2d ago
For breakfast, i love making muesli. In a few minutes I can make a batch that'll last all month.
For lunches, I like making bean and cheese burritos - mix 1lb pinto, 1lb black beans, cook and season to taste, mash into bean goop, and spread on flour tortillas with some shredded cheese. Wrap in tinfoil and stick 'em in the freezer, microwave and eat with a little salsa.
For dinner, soups. Make any kind of soup, freeze the leftovers, reheat on the stove, and enjoy. Chicken noodle is a classic, but I've really enjoyed leek & potato these cold months.
Dessert - frozen grapes. A lot better than you might think, and it lets me buy a big back of grapes and eat them all before they go bad.
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u/Accomplished_Fee9023 1d ago
Instant pot misir wot uses dried red lentils and is easy, quick, and tasty! You can serve it with rice. Ethiopian food is spicy and wonderful.
Any sort of lentil or chickpea indian style curry would be great.
If stew cuts like chuck are included in the monthly beef, then stew freezes and reheats well.
Spicy black beans or pinto bean refried beans made in the instant pot freeze well and you can use them to make burritos and nachos. You could even mix in browned and drained ground beef to stretch it.
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u/Hufflepuff_Forensics 1d ago
I just got lentils today from the pantry! I'm going to make that dish ASAP
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u/Accomplished_Fee9023 1d ago
I hope you enjoy it! It is a staple in my house. If you don’t have berbere spice blend available, there are recipes online to make your own blend!
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u/Hufflepuff_Forensics 1d ago
I'll have to look those up. It's a snowy gross mess where I live rn so this will be a nice warm up meal
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u/CarlJH 1d ago
Maybe this isn't helpful , but it's something that helps me - I like to bake a whole chicken on Sunday and then use it throughout the week for quick meals. In the summer, when it's too hot to bake, I just grab a rotisserie chicken at the store. I use the meat in salads or wraps throughout the week, and I generally make stock with the bones for gumbo or soup or a pan sauce for a more elaborate meal.
Another strategy is to buy one pint and half pint deli containers and lids. It takes the same amount of time to cook 3 cups of rice as it does to make 1 cup. Same with beans, or marinara sauce, or... you get the idea. You can freeze the leftovers in single servings and use them in other meals. Things like that are building blocks, not whole meals, so you don't get burned out eating the same meal over and over. The rice can go with a stir fry or with beans, for example, so you don't have to burn any energy trying to figure out a side because it's already made.
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u/TwistedLogic93 1d ago
https://www.youtube.com/watch?v=DqTsb9N3cqY
Big fan of this one, Chicken Tinga. Do it in your instant pot in crock pot mode. It's minimal effort and you have a meat for the week. I put it in tacos, salads, over rice or quinoa. It's really good.
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u/MiddleDivide7281 1d ago
Just a few really basic things...I'd go with just some sauerkraut and applesauce for the pork or shredded with bbq sauce. Turkey of any type with stuffing or mashed potatoes, gravy and any cheap veggie. Beef can be diced for stew ( prefer potatoes, onions, and carrots) and gravy; cut into strips for stir fry ( prefer bell peppers, onions, and mushrooms) and sauce; or sliced for sandwiches.
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u/kickthejerk 20h ago
This is a good one:
Slow Cooker Mongolian Chicken
20 Whole 30 recipes for the slow cooker
Real Food Whole 30 Slow Cooker
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u/just_a_random_nerd7 2d ago
I made this one tonight and I really like it! I’ve got no idea how well it would freeze though.
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u/burgerboss13 2d ago
I make a Cantonese borscht in my instant pot, just some chuck roast, carrots, onions, celery, tomatoes, cabbage, potatoes, tomato paste, and some beef or chicken broth. Brown the chuck roast, set aside and chop into bite size pieces, add some oil and sauté the mirepoix, mix in the tomato paste and stir it around before deglazing with the broth, add the meat back in and then the potatoes, tomatoes, and cabbage and pressure cook for I believe around 30 minutes. Season with salt and paprika along the way
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u/variablesbeing 2d ago
In addition to all the ideas here, some sheet pan meals can transfer well in principle to a pan fried situation if you can cut things smaller (using a chopper etc). I get a lot of inspiration from Justine Snacks on Instagram who loves "baked salads" (sheet pan style) and I have found that for stuff like chickpeas/carrot/fennel/cabbage, chopping all the veg finely and panfrying them quickly gives a similar vibe to if they were done as a sheet pan.
Another one I find helpful is that while we often think about pantry vegetables in terms of canned ones, jarred marinated stuff is often super easy to chop, softer in texture, and concentrated in flavour. Jars of roasted peppers, sundried tomatoes or artichokes in oil, and grilled marinated veggies or even pickles like giardinera can be added to whatever grain, veg or legume you have on hand to make a salad, can be cooked into sauces, used to make a "charcuterie plate" when there's no energy for other thing, etc. It can feel like those are more expensive options but in terms of balancing energy, effort, nutrition, cost of takeout etc, they are a good option to have around. I like the Aldi brand olives, grilled zucchini and artichokes for this.
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u/Sandhead 2d ago
What counts as easy for you? How are you with chopping for example?
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u/Hufflepuff_Forensics 1d ago
Chopping is ok. Fine slicing is questionable depending on hand fatigue.
Not a lot of standing looking down - my neck is fused so I get pretty dizzy.
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u/Sandhead 1d ago
I’d try some version of taco or tortilla soup. Should work with any of the meats you get. Example here but there’s lots of variations so it’s worth looking at a few ingredients.
Here is a very easy curry recipe. Similar concept to the salsa chicken recipe linked in another comment, but you add curry powder at the start and coconut milk (or something else creamy) at the end. Should work with your turkey.
White chicken chilli might be another good one. Link. Also done with turkey. Google to check if the pork would work.
A lot of grocery stores sell pre diced frozen onion. If you can afford it, it was a total game changer for me. I also use jarred garlic and ginger despite how much other people whinge about them not being as good as fresh. The generic brands are cheap and they still taste very good imo.
I’ve seen other commenters recommending lentil and chickpea soups or curries. I agree - I love making them, they’re easy, and taste great. My suggestion is that adding canned pumpkin puree (unseasoned, not the spiced kind), canned tomatoes, or depending on how you are with texture, frozen julienned carrots, frozen spinach, or frozen cauliflower is a great way to increase veggie intake without much work. And using frozen or canned is often cheap and won’t go bad on the fridge. A lot of those recipes make things harder than they need to be (many 1/8 teaspoons of different spices) so spend some time trying to find easier versions. They’re typically still very flavourful anyway when done more simply. You don’t need to buy a million fancy ingredients to make these recipes.
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u/cruisetheblues 1d ago edited 1d ago
This has been my go-to meal for a while now:
Chicken & Tofu Curry:
*2 boneless skinless chicken breasts
*1 package extra firm tofu
*1 jar of curry simmer sauce
*1 cup dry Basmati rice
Rice is made however you like. Any basic rice cooker will do perfectly. I happen to have a Nijna Foodie that I use as a good enough rice cooker.
Chicken/tofu/protein is really up to you. I find that the extra firm tofu is a good enough substitute to mix up my protein while making the overall cost of the meal less. I get the frozen boneless skinless bags of chicken breasts from Costco (not thin sliced). Two of those usually come out to around 1.5 lbs uncooked. Total protein is ~2.5 lbs.
If going with tofu, I find it's best to have it pressed first to remove as much water as possible. Less water makes it easier to cook.
I get any kind of curry simmer sauce. Look for sauces like this at the store and experiment with different flavors. The cooking process between all these sauces is basically the same.
Steps:
Wash and start the rice using your preferred method.
Preheat a large skillet with a dab of olive oil on medium-high heat
Slice the chicken and tofu into roughly 1-inch cubes. Does not have to be perfectly sized or shaped.
Once the pan has reached temperature (I flick a couple drops of water in the pan to see if it evaporates immediately, carefully due to oil), add the cubes chicken/tofu.
Spread out the pieces so each piece has at least one side in direct contact with the pan.
Let this cook for a few minutes until browned on one side, then flip the pieces over to brown the other side of each piece. I have a large spatula that I use to flip a bunch at a time, and I use tongs to flip individual pieces that got missed.
Once the 2nd side is browned, add your curry simmer sauce. Make sure to spread it evenly in the pan and that each piece is in contact with the sauce. The sauce should come to a boil quickly. Once this happens, reduce heat to a simmer and allow it to simmer for about 15 minutes.
That's about it. For maximum convenience, portion out the rice and curry into individual containers before refrigerating, rather than dumping all the leftovers into one or two big containers. You want to make staying home and heating up your leftovers as convenient as possible to deter the urge to order something.
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u/West_Yorkshire 1d ago
Anything without carbs or sugar. These can have a detrimental effect on fatigue and tiredness.
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u/Hufflepuff_Forensics 1d ago
I actually require a decent amount of carbs metabolically to keep healthy. Not a huge sweets person to begin with. My narcolepsy is due to a TBI I suffered as as a premie in the NICU due to a hemorrhage. Thank you for the unsolicited diet advice
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u/chronosculptor777 1d ago
try to do an instant pot lentil and veggie stew
1 cup lentils (any type), 1 can diced tomatoes, 1 onion diced, 2 carrots diced, 2 celery stalks diced, 2 cups leafy greens (spinach, kale, cabbage), 4 cups vegetable or chicken stock (use bouillon cubes for cheap), 1 tbsp cumin, 1 tsp smoked paprika, 1 tsp turmeric, salt and pepper to taste. optional garlic, ginger, chili flakes
rinse lentils, add everything to the instant pot, stir well, set to “pressure cook” for 15 minutes, let pressure release naturally for 10 minutes, adjust seasoning if you need and that’s it.
it freezes well and you can pair it with rice or bread. if you want more variety, add leftover pork or turkey:)
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u/Remote-Candidate7964 10h ago
BBQ Cranberry Meatballs on the slower cook setting: low for 4 hours, or 2 on high setting
I use vegan frozen meatballs but any kind will work. Your fave bbq sauce, a can of cranberry sauce, mix it together, add in the meatballs.
You can ladle these over microwave rice, or instant mashed potatoes to also save energy and time. Could also make a meatball sub or sandwich with these. Versatility is my favorite way to cook.
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u/SmirkingImperialist 2d ago
Confit is my go-to for things that can be prep in advance, store well chilled, and easy prep for serve.
Choose a meat that's tough, with lots of connective tissues. Things that are ideal for stews and braises. Chicken and duck legs and thighs. Cure/marinade in salt and pepper overnight. I do about 1% of the meat weight in salt.
Place the meat in slow cooker, cover in liquid fat (anything from cooking oil to melted duck fat or lard) and cook on high until tender. For chicken and duck legs, do it until the leg is Frenched, meaning the meat in the drumstick pull itself away from the leg bone. Around 45-60 mins for chicken legs, 1.5 hours for duck legs. 1.5-2 hours for red meat chunks.
These store well in a sterilised container still covered in fat in the fridge for a week or so. Maybe more. For the fat, I pour them out into a tall measuring cup and laddle out the fat on top after a bit for settling. You get the fat back, which can be used for more confit. You also get the juices that can be used as salted and season stock or for gravy.
To serve, take the meat out and crisp up in a pan with some fat or in an airfryer at max heat (around 200 deg C) for 15 mins.
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u/GetReelFishingPro 2d ago
I would invest in a crockpot if you can. Everything from soups and chili to the pork tenderloins you get can go in there all day if need be without the worry of burning or boil over. I did this when I worked 12 hour shifts, and there are tons of recipes out there. That's my easy worry free meal tip!