After not having energy to cook or wash dishes for a few days, I had no idea what I wanted for dinner. And we only had bits and pieces of meat, not enough of anything to feed both of us for two days. I figured I could spend an hour plus a day cooking, or I could cook several meals at once. I cooked four kinds of meat, and eight vegetables. Hubby came home not knowing where to start in choosing his dinner. I enjoyed the meal, and washed dishes the next day.
Pre Cook Preparation:
Marinate: 1 to 2 hours in the fridge
Honey and garlic sauce
Barbecue sauce
A. Timer set to thaw meat for about 2 hours
B. Timer set to the time to begin preparation prior to cooking
C. Timer set for 1 hour later, when meal should be ready to eat
Meal Adaptations:
Physical Accommodations:
Long oven mitts and oven rack puller
Cut meat into bite sized pieces before sitting down
Frozen or canned vegetables can be used
Visual Accommodations:
Use colored chopping boards
Potential Food Allergy or Intolerance:
Beef
Butter (lactose)
Mushrooms
Pepper
Spices
Meatless Preparation Avoid:
Beef
Butter
Substitute with: ________________
Utensils:
Fork
Pot holders
Steak knife
Pan: Glass or ceramic oven safe dish with a lid, as large as the meat
Ingredients:
Meat: Choose a 2 pound package of:
Brisket flat cut
Flank steak
Shank cross cut
Skirt steak
Sirloin tip center steak
Sirloin tip side steak, or
Stir fry strips
Vegetables:
Baked potato
4 ounces of mushrooms
1/4 cup sliced onions
Squash with green beans and ham, or
Bacon bits
Other ingredients:
Garlic sprinkled across the top
Dash of salt
Spices such as pepper to taste
Preparation time: 10 minutes
Preparation:
1. Place meat in pan.
It will shrink when cooked. However, to verify it cooks evenly, use a pan as large as the meat is to begin with.
2. Add enough water to cover the bottom of the pan, not enough to cover the steaks.
3. Add a dash or two of salt across the meat.
4. Place pan in oven.
Note: Oven time and temperature may vary based on your location and the age of the oven. Also, gas and electric work very differently.
5. Place vegetables in the oven at the same time.
Reminder: Baked potatoes take 1 1/2 hours, so plan accordingly.
Cook Temperature: 350 degrees
Cook Time: 15 to 20 minutes
Servings: Generally, each of these steaks will be one serving
Storage Solutions: Individual square plastic container, with, or without vegetables
Counter safe: 30 minutes to an hour to cool enough to place in the fridge or freezer
Fridge safe: 3 to 4 days * Per FDA Storage Chart link in Resources
Freezer safe: 2 to 3 months * Per FDA Storage Chart link in Resources
Reheat Instructions:
Microwave: Time and temp may vary.
1. Place in a microwave safe dish (not plastic).
2. Heat until food is fully hot and reaches a safe temperature.
3. Minimum 1:25.
Add your microwave time here: _____________.
Stove Top: Time and Temp may vary.
1. Place food in frying pan.
2. Add enough water to almost cover food.
3. Stir frequently while food heats, until thoroughly warm, about 10 minutes.
Add your stove time here: _____________.
Oven Directions: Time and Temp may vary.
1. Place in oven safe pan.
2. Add a little water.
3. Stir frequently while food heats, until thoroughly warm, about 20 minutes.
Add your oven time here: _____________.
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