Wow, you're stuck feeding a bunch of picky eaters... Poor you.
Well, the first thing you need to do to help yourself is understand how to make your time in the kitchen more efficient.
The key to quick, efficient, and delicious cooking is timing. You prepare certain things at certain times. Create and protect the workflow, and everything falls into place.
Try applying the following workflow: 1) Prepare your starch Carbs take the longest. Be it rice, potatoes, or a flour-based (crust or bread) dish, You have to decide what you're doing with your starch first. If this is white rice, the rice cooker does all the work and 30-45 minutes later, it's done. To cook normal white rice, take the pot out of the rice cooker, put rice in, fill with cold water, wash by stirring or pressing with your hand, drain the water (this water is great for plants or skin care). Repeat 2-3 times. Fill with water until the rice is covered up to the first digit on your middle finger (about one inch). Put the pot in and press start.
2) Cut and season protein (chicken, fish, etc.). Set aside or wrap and put in fridge. If you do this right after preparing the starch, you meat will be a little more tender and flavorful when it's time to cook.
3) Prepare vegetables
Here you need to understand the basics of vegetables. There are basically three categories for most types of cooking: a) Flavor vegetables b) Texture vegetables c) Presentation vegetables
-Flavor vegetables you prepare first (after seasoning the meat) and typically heat the longest. Onions, garlic are the common examples. Typically you slice them thin. Use olive oil or grapeseed oil. -Texture vegetables are the "chunky" parts of a dish. Tomatoes, potatoes, bell peppers, mushrooms, etc. You time the amount of heat applied to ensure they are cooked but maintain some of their texture. -Presentation vegetables are to make the dish visually more appealing, are added last, and heated the least to maintain color. This might be a small amount of the bell peppers, parsley, cilantro, etc. They stay in the fridge until the last minute and are chopped small.
If you're cooking any kind of dish that involves a pot or frying pan: 1- Heat and add oil 2- Add flavor vegetables (high heat) 3- Add protein (high heat) 4- Add presentation vegetables (high heat) 5- Cover with lid until the oil, steam and natural juices build to form sort of a sauce 6- Remove lid (mid heat) 7- Seasoning
Unless your making curry, don't season your dish until the food is almost completely cooked. People often ruin dishes by tasting and seasoning too soon. You need to give chemistry time to do its work. Acids break down, natural flavors mix. 8- Presentation vegetables.
As for your picky family, you can't not feed your husband vegetables unless you want him to have a stroke at age 50. Then life will really be hard.
Frying isn't as bad as you might think. It's what fry and how you do it.
If your family likes fried foods, make vegetable tempura (onions, pumpkin, peppers, tomatoes, etc.) This is actually low cal, healthy, and very filling. You can add a little chicken or frozen shrimp if they complain.
The other way to get people to eat vegetables is Japanese curry. Curry is a year-around dish that is cheap to make, very easy to prepare, and is great for 1) clearing out the fridge and 2) tricking people (usually kids though) into eating things they don't like. The store-bought curry flavor cubes will mask almost anything (except bananas and natto). Cut the unwanted veggies into small bites or even dump everything into a blender.
Lastly about frying. You don't have to deep frying to get fried crispy yumminess. Use a fry pan and a thin layer of oil.
Fried rice can be made with veggies, shrimp, chicken, pork, just about anything.
But if your family likes white, more power to them. It's easier on you. Japanese people have a thing for using a bunch of small plates. That means you need a bunch of small dishes. Instead of dumping everything into fried rice or a stew, deconstruct the dish into several small dishes. Deconstructed fried rice. White rice Boiled vegetables (in some water, soy, and dashi no moto. Sprinkle some fresh chopped green onions on that.) Grilled or pan-fried chicken or shrimp.
If you live in an average location, the vegetables will be local or at least domestic, which means your main select will be whatever is seasonal (eggplant, onion, peppers, etc.). Just go with whatever is cheapest cause that's what's in season.
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