Easy Sauces to Pair with Frozen Veggies + Microwaveable Rice + Protein Combo – “Depression-Friendly” Recipes

NOTE: The recipe below was adapted from the website included at the bottom of the page. Please visit that website for more complete directions and additional great recipe ideas!

EASY SAUCES TO PAIR WITH FROZEN VEGGIES + MICROWAVEABLE RICE + PROTEIN COMBO

Frozen vegetables, instant rice, and some form of protein (i.e. rotisserie chicken, tofu, even scrambled eggs) can go a long way when you are feeling depressed. Roast/microwave the veggies, microwave the rice, and cook the protein, and you have not just a quick meal, but a healthy one, too. The following sauces can be used to help mix things up so you 1. don’t have to run to the grocery store to get ingredients for multiple, different meals and 2. don’t feel like you’re eating the same thing all time.

SAUCE IDEAS:

  • BBQ sauce: pick up a bottle at the store, or make your own by whisking together:
    • 3/4 cup ketchup
    • 2 tbsp light brown sugar
    • 1 tbsp white wine vinegar
    • 1 tbsp Worcestershire sauce
    • 2 tsp paprika
  • Peanut sauce: mix together:
    • 1/2 cup salted creamy peanut butter
    • 2-3 tbsp soy sauce
    • 1-2 tbsp maple syrup (or other sweetener of choice)
    • 2-3 tbsp lime juice
    • 1/4 cup water
    • 1 tsp chili garlic sauce (optional)
  • Sweet and sour sauce: Get some at the store or DIY below:
    • Ingredients:
      • 1 tbsp cornstarch
      • 1/4 cup water
      • 1/2 cup cider vinegar
      • 1/2 cup light brown sugar
      • 1/4 cup ketchup
      • 1 tbsp soy sauce
    • Directions:
      • Put ingredients in saucepan over medium heat; whisk tom combine
      • As it begins to heat up, whisk continuously until it thickens into a sauce-like consistency.
  • Marinara sauce: pick up your favorite from the grocery store
  • Garlic tahini sauce: Mix together:
    • 8 tbsp tahini sauce
    • 4 garlic cloves, minced (or 1 tsp garlic powder)
    • 1/2 cup water
    • juice from 1 lemon (about 2-3 tbsp)
  • Salsa: pairs great with all kinds of protein!
  • Pesto: can be pricey when store-bought but is easy to make! 
    • Ingredients:
      • 3 cups basil leaves
      • 4-5 garlic cloves
      • 1/3 cup walnuts
      • 1/2 cup grated Parmesan
      • 1/2 cup olive oil
      • salt and pepper to taste
    • Directions:
      • Put basil, garlic, walnuts and Parmesan in food processor and pulse until walnuts are tiny chunks.
      • Add olive oil in thin stream as the processor is running and keep processing until it reaches desired consistency.
  • Teriyaki sauce: get some pre-made or make your own:
    • Ingredients:
      • 1 cup water
      • 5 tbsp brown sugar
      • 1/4 cup soy sauce
      • 1-2 tbsp honey
      • 1/2 tsp garlic
      • 1/2 tsp ground ginger
      • 2 tbsp cornstarch
      • 1/4 cup cold water
    • Directions:
      • Put 1 cup water, brown sugar, soy sauce, honey, garlic powder, and ginger in a sauce pan over medium heat
      • In a small bowl, whisk cornstarch with 1/4 cup water until dissolved and add mixture to saucepan
      • Heat sauce until it thickens to desired thickness.
  • Herb blends (i.e. Italian seasoning, lemon pepper, poultry seasoning, etc.): are great when you don’t feel up for measuring. Just douse veggies/protein with olive oil and sprinkle the herbs on top.

LINK TO RECIPE USED IN THIS POST

LINK TO RECIPE USED IN THIS POST

LINK TO RECIPE USED IN THIS POST

LINK TO RECIPE USED IN THIS POST

LINK TO RECIPE USED IN THIS POST

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