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6 Instant Meals-On-The-Go| Just Add Boiling Water
Nutritious & easy for backpacking, camping, dorms, office, travel, and emergency meals
Copied From:
http://www.theyummylife.com/Instant_Meals_On_The_Go ---------------------------------------------------------------------------------------
Instant Meal-On-The-Go | Cous Cous with Chicken & Vegetables
Ingredients
1/3 cup whole wheat cous cous
1 teaspoon chia seeds or ground flaxseed (optional)
1/3 cup freeze dried chopped chicken
½ cup freeze dried mixed vegetables
1 tablespoon freeze dried onions (or 1 teaspoon dried onion flakes)
1-1/2 teaspoons powdered chicken flavor base (or boullion granules)
1-1/2 teaspoons freeze dried poultry herb blend (or 1/4 teaspoon each dried thyme, sage, & parsley)
¼ teaspoon garlic powder
1/8 teaspoon ground black pepper
¼ teaspoon salt (or more to taste)
1-1/2 cups water
Directions
TO ASSEMBLE: Add all ingredients except the water to a quart freezer Ziploc bag. Seal bag and store until ready to use.
TO COOK IN BAG: Bring water to a boil. With opened bag resting on plate or bowl, pour in boiling water. Seal bag and let soak for 9 minutes, turning bag upside down after 3-4 minutes to redistribute & mix ingredients. Open bag and eat directly from bag, if desired. Or, transfer to a bowl or mug for eating.
TO COOK IN MUG OR BOWL: Transfer dry ingredients to a microwave-safe mug or bowl; add water and microwave until water boils. Cover and let rest until ingredients have softened (4-5 minutes). Or, boil the water separately and pour it into the mug or bowl with the instant dry ingredients; stir, cover, and let rest for 9 or 10 minutes.
NUTRITIONAL INFORMATION (per 1 cup serving): 177 calories, 1.8g fat, 736mg sodium, 153mg potassium, 28g carbs, 6.5g fiber, 2.3 g sugars, 12g protein. Notable nutrients: calcium, vitamin C, iron
Total weight of dry ingredients in bag: 3.9 oz.
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Instant Meal-On-The-Go | Fiesta Rice with Corn & Chicken
Ingredients
2/3 cup instant brown rice
1 teaspoon chia seeds or ground flaxseed (optional)
1/3 cup freeze dried chopped chicken
1/2 cup freeze dried corn
¼ cup freeze dried chopped tomatoes
1/4 teaspoon dried minced jalapeno
1 tablespoon freeze dried onions (or 1 teaspoon dried onion flakes)
1-1/2 teaspoons powdered chicken flavor base (or boullion granules)
1-1/2 teaspoons chili powder
¼ teaspoon cumin
1/4 teaspoon dried oregano (Mexican preferred)
1/2 teaspoon freeze dried cilantro (or 1/8 teaspoon dried)
¼ teaspoon garlic powder
1/8 teaspoon ground black pepper
¼ teaspoon salt (or more to taste)
1-1/2 cups water
Directions
TO ASSEMBLE: Add all ingredients except the water to a quart freezer Ziploc bag. Seal bag and store until ready to use.
TO COOK IN BAG: Bring water to a boil. With opened bag resting on plate or bowl, pour in boiling water. Seal bag and let soak for 9 minutes, turning bag upside down after 3-4 minutes to redistribute & mix ingredients. Open bag and eat directly from bag, if desired. Or, transfer to a bowl or mug for eating.
TO COOK IN MUG OR BOWL: Transfer dry ingredients to a microwave-safe mug or bowl; add water and microwave until water boils. Cover and let rest until ingredients have softened (4-5 minutes). Or, boil the water separately and pour it into the mug or bowl with the instant dry ingredients; stir, cover, and let rest for 9 or 10 minutes.
NUTRITIONAL INFORMATION (per 1 cup serving): 310 calories, 3.5g fat, 620mg sodium, 368g potassium, 57.9g carbs, 4.3g fiber, 1.5g sugars, 13.2g protein. Notable nutrients: vitamin A & C, calcium, iron
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Instant Meal-On-The-Go | Creamy Alfredo Noodles with Chicken, Mushrooms, & Pine Nuts
Ingredients
1 cup pasta broken in 2”pieces (use pasta that normally cooks on stovetop in 4 min. or less—thin egg noodles, angel hair pasta, or quick-cooking artisan pastas)*
1 teaspoon chia seeds or ground flaxseed (optional)
¼ cup freeze dried chopped chicken
¼ cup toasted pine nuts
¼ cup freeze dried chopped mushrooms
1-1/2 teaspoons powdered chicken flavor base (or boullion granules)
3 tablespoons grated Parmesan cheese (the dried, unrefrigerated kind in a can)
2 tablespoons instant dried buttermilk powder (or regular powdered milk)
2 tablespoons corn starch
2 teaspoons freeze dried Italian herb blend (or 3/4 teaspoon dried Italian herb blend)
¼ teaspoon garlic powder
1/8 teaspoon ground black pepper
¼ teaspoon salt (or more to taste)
1-1/4 cups water
Directions
TO ASSEMBLE: Add all ingredients except the water to a quart freezer Ziploc bag. Seal bag and store until ready to use.
TO COOK IN BAG: Bring water to a boil. With opened bag resting on plate or bowl, pour in boiling water. Seal bag and let soak for 9 minutes, turning bag upside down after 3-4 minutes to redistribute & mix ingredients. Open bag and eat directly from bag, if desired. Or, transfer to a bowl or mug for eating.
TO COOK IN MUG OR BOWL: Transfer dry ingredients to a microwave-safe mug or bowl; add water and microwave until water boils. Cover and let rest until ingredients have softened (4-5 minutes). Or, boil the water separately and pour it into the mug or bowl with the instant dry ingredients; stir, cover, and let rest for 9 or 10 minutes.
NUTRITIONAL INFORMATION (per 3/4 cup serving). 291 calories, 17.5g fat, 456g sodium, 227mg potassium, 21.8g carbs, 1.3g fiber, 2g sugars, 14.7g protein. Notable nutrients: vitamins A & C, calcium, iron.
Total weigh of dry ingredients in bag: 6.1 oz.
**NOTE: If you're taking these instant meals on a hike, angel hair pasta isn't the best choice. It is so fine and "spiky" that the sharp pasta pieces may poke through the bag and make holes. Look for flat, fast-cooking artisan pastas instead.
Total weight of dry ingredients in bag: 5.5 oz
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Instant Meal-On-The-Go | Cous Cous with Apricots, Macadamia Nuts, & Chicken
Ingredients
1/3 cup whole wheat cous cous
1 teaspoon chia seeds or ground flaxseed (optional)
1/3 cup freeze dried chopped chicken
1/3 cup chopped dried apricots
1/3 coarsely chopped macadamia nuts
1 tablespoon freeze dried spring onions (or 1 teaspoon dried onion flakes)
1-1/2 teaspoons powdered chicken flavor base (or boullion granules)
¼ teaspoon dried thyme
¼ teaspoon garlic powder
1/8 teaspoon ground black pepper
¼ teaspoon salt (or more to taste)
1-1/2 cups water
Directions
TO ASSEMBLE: Add all ingredients except the water to a quart freezer Ziploc bag. Seal bag and store until ready to use.
TO COOK IN BAG: Bring water to a boil. With opened bag resting on plate or bowl, pour in boiling water. Seal bag and let soak for 9 minutes, turning bag upside down after 3-4 minutes to redistribute & mix ingredients. Open bag and eat directly from bag, if desired. Or, transfer to a bowl or mug for eating.
TO COOK IN MUG OR BOWL: Transfer dry ingredients to a microwave-safe mug or bowl; add water and microwave until water boils. Cover and let rest until ingredients have softened (4-5 minutes). Or, boil the water separately and pour it into the mug or bowl with the instant dry ingredients; stir, cover, and let rest for 9 or 10 minutes.
NUTRITIONAL INFORMATION (per 1 cup serving): 312 calories, 17.1g fat, 653g sodium, 134mg potassium, 28.7g carbs, 6.6g fiber, 5.2g sugars, 12.8g protein. Notable nutrients: vitamins A & C, calcium, iron.
Weight of dry ingredient in bag: 6.6 oz
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Instant Meal-On-The-Go | Curry Rice with Chicken & Cashews
Ingredients
2/3 cup instant brown rice
1 teaspoon chia seeds or ground flaxseed (optional)
¼ cup freeze dried chopped chicken
¼ cup chopped roasted cashews
¼ cup freeze dried mixed vegetables
1 tablespoon freeze dried onions (or 1 teaspoon dried onion flakes)
1-1/2 teaspoons powdered chicken flavor base (or boullion granules)
1-1/2 teaspoons curry powder
¼ teaspoon garlic powder
1/8 teaspoon ground black pepper
¼ teaspoon salt (or more to taste)
1-1/2 cups water
Directions
TO ASSEMBLE: Add all ingredients except the water to a quart freezer Ziploc bag. Seal bag and store until ready to use.
TO COOK IN BAG: Bring water to a boil. With opened bag resting on plate or bowl, pour in boiling water. Seal bag and let soak for 9 minutes, turning bag upside down after 3-4 minutes to redistribute & mix ingredients. Open bag and eat directly from bag, if desired. Or, transfer to a bowl or mug for eating.
TO COOK IN MUG OR BOWL: Transfer dry ingredients to a microwave-safe mug or bowl; add water and microwave until water boils. Cover and let rest until ingredients have softened (4-5 minutes). Or, boil the water separately and pour it into the mug or bowl with the instant dry ingredients; stir, cover, and let rest for 9 or 10 minutes.
Nutritional Information (per 1 cup serving): 378 calories, 10.9g fat, 377mg sodium, 386mg potassium, 58.2g carbs, 4.9g fiber, 1.2g sugars, 13.4g protein. Notable nutrients: vitamin C, calcium, iron.
Weight for full recipe in plastic bag: 6.0 oz.
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Instant Meal-On-The-Go | Thai Peanut Noodles with Chicken & Vegetables
Ingredients
1 cup pasta broken in 2”pieces (use pasta that normally cooks on stovetop in 4 min. or less—thin egg noodles, angel hair pasta, or quick-cooking artisan pastas)*
1 teaspoon chia seeds or ground flaxseed (optional)
¼ cup freeze dried chopped chicken
¼ cup chopped roasted peanuts
¼ cup freeze dried mixed vegetables
1-1/2 teaspoons powdered chicken flavor base (or boullion granules)
2 tablespoons PB2 powdered peanut butter
1-1/2 teaspoons freeze dried cilantro (or ½ teaspoon dried cilantro)
¼ teaspoon garlic powder
¼ teaspoon ground ginger
pinch of ground cayenne pepper (or more if you want it spicier)
1/8 teaspoon ground black pepper
1/4 teaspoon salt (or more to taste)
1 cup water
Directions
TO ASSEMBLE: Add all ingredients except the water to a quart freezer Ziploc bag. Seal bag and store until ready to use.
TO COOK IN BAG: Bring water to a boil. With opened bag resting on plate or bowl, pour in boiling water. Seal bag and let soak for 9 minutes, turning bag upside down after 3-4 minutes to redistribute & mix ingredients. Open bag and eat directly from bag, if desired. Or, transfer to a bowl or mug for eating.
TO COOK IN MUG OR BOWL: Transfer dry ingredients to a microwave-safe mug or bowl; add water and microwave until water boils. Cover and let rest until ingredients have softened (4-5 minutes). Or, boil the water separately and pour it into the mug or bowl with the instant dry ingredients; stir, cover, and let rest for 9 or 10 minutes.
NUTRITIONAL INFORMATION (per 3/4 cup serving). 211 calories, 11.2g fat, 715mg sodium, 247mg potassium, 16.4g carbs, 4.2g fiber, 1.3g sugars, 14.7g protein. Notable nutrients: calcium, vitamin C, iron
Total weight of dry ingredients in bag: 5.0 oz.
*NOTE: If you're taking these instant meals on a hike, angel hair pasta isn't the best choice. It is so fine and "spiky" that the sharp pasta pieces may poke through the bag and make holes. Look for flat, fast-cooking artisan pastas instead.
