Crispy chik'n with quick tomato pan sauce
Morningstar chik'n crisps up beautifully in a hot pan and needs only a bright tomato sauce to become dinner. The potato chip coating fries to golden while the soy protein stays tender inside, all done in one skillet in twenty minutes.
About 270 calories a serving, 4 g protein, 26 g carbohydrate, 18 g fat. From USDA figures for 75% of the ingredients; amounts are the recipe's.
To buy
- 14 ounces canned diced tomatoes
From your shelf
- 1 package original chik'n fries
- 1 package original chik'n
Staples
- 2 tablespoons oil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 cloves, minced garlic
- 1/4 medium, diced onion
- Heat 2 tablespoons oil in a large skillet over high heat. Arrange the chik'n pieces and fries in a single layer without crowding and cook undisturbed for 3 minutes until the undersides brown and crisp, then stir and cook another 3 minutes until golden all over.
- Push the chik'n to the edge of the pan and add 1/4 medium diced onion and 2 minced garlic cloves to the centre, stirring for 1 minute while the chik'n continues to crisp.
- Pour in the 14 ounces canned diced tomatoes with their juice, season with 1/4 teaspoon salt and 1/4 teaspoon pepper, and simmer for 8 minutes, stirring the chik'n occasionally so the sauce coats it and reduces slightly.
Note Swap the chik'n fries for more original chik'n pieces if preferred. Leftovers keep three days covered; reheat gently in a pan with a splash of water. Serve with rice or crusty bread to soak the sauce.
On the label
WATER, SOY PROTEIN CONCENTRATE, VEGETABLE OIL (CORN, CANOLA AND/OR SUNFLOWER), ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, VITAMIN B [THIAMIN MONONITRATE], VITAMIN B2 (RIBOFLAVIN), FOLIC ACID), POTATO CHIPS (POTATOES, CANOLA AND/OR SUNFLOWER OIL), MODIFIED FOOD STARCH, SOY PROTEIN ISOLATE. CONTAINS 2% OR LESS OF SALT, YELLOW CORN FLOUR, WHEAT GLUTEN, METHYLCELLULOSE, WHEAT FLOUR, POTATO STARCH, RICE STARCH, FRUCTOSE, NATURAL FLAVORS, POTASSIUM SALT, PEA PROTEIN, SUGAR, PALM OIL, LEAVENING (SODIUM ACID PYROPHOSPHATE, SODIUM BICARBONATE), YEAST EXTRACT, MONO- AND DIGLYCERIDES, DISTILLED VINEGAR, PEA HULL FIBER, YEAST, DEXTROSE, PAPRIKA EXTRACT COLOR.
Morningstar Farms, vegetarian frozen meats, serving 80 GRM, package 13.5 OZ/382 g. Ingredients as printed on the label.
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Cooks as french fries. Half of it left? Use up the french fries.