The Pantry Challenge: Three Emergency Meals with Ingredients You Have on Hand

When I sought suggestions for my next food-related article, my cousin Karen issued a challenge. "How about taking three to five basic ingredients and dishing them up three different ways?" she suggested. "If I have these ingredients on hand, give me three different meals I can make by mixing up the spices."

"Make them easy, quick, and healthy meals my kids will love," my neighbor Deb added. "I could use a few of those."

So from those great suggestions, the Pantry Challenge was born. Karen provided the list of basic ingredients that I needed to use in all three dishes: Chicken breasts, canned tomatoes, frozen mixed vegetables, and onion. She allowed me to swap out the starch for each meal with items always on hand in her pantry: rice, spaghetti noodles, and tortillas. I added herbs, spices and other pantry staples to come up with three distinct dishes that are inexpensive, easy to prepare, and offer a lot of nutritional value. Each recipe makes four generous servings that your entire family will enjoy. As an added bonus, I've included a list of essential pantry ingredients you can use for your next trip to the grocery store.


Do you have any of these ingredients on hand?
Do you have any of these ingredients on hand?

The Basic Ingredients

1. Boneless, skinless chicken breast halves: I tend to spend more on meat to get better quality, so I look for chicken breasts labeled "all natural" or "hormone free." To keep costs low, I bought value packs and froze the extra to use later. Total cost per serving: $.97.

2. Canned diced tomatoes: A 14.5 ounce can contains approximately 4 servings. I purchased a store brand to get better value.If sodium is a concern, look for low sodium or no salt added varieties. Total cost per serving: $.13.

3. Frozen mixed vegetables: A 12 ounce bag contains about four servings. I see no need to spend the extra money on a national brand when the store brands are the same for less money. Total cost per serving: $.27.

4. Onion: I bought a 3-pound bag of yellow onions, which contained 9 medium onions, on sale for $1.50. Each of my emergency meals calls for 1 medium onion, so I had plenty left over for other uses. Total cost per serving:$.04.

5. Tortillas: I purchased a package of 8 fajita-sized tortillas for $1.40. Total cost per serving: $.18.

6. Long grain rice: A 1-pound bag of enriched white long grain rice contains 10 servings. If you want to up the nutritional value, substitute brown rice. Total cost per serving: $.07.

7. Spaghetti noodles: A 1-pound box of spaghetti noodles contains 8 generous servings. Choose a store brand for better value and whole grain noodles for greater nutritional value. Total cost per serving: $.15.


Emergency Meal 1: Chicken Veggie Fajitas

With a nod to Karen's Texas roots, I went Tex-Mex for my first emergency meal. I selected tortillas as the starch and supplemented the basic ingredients with a few other common items from my pantry and refrigerator. A well-stocked pantry should include a variety of spices and seasonings. Chili powder and ground cumin are two must-haves for anyone who enjoys south of the border flavor. (See below for other suggestions on stocking your pantry.)

Cooking the chicken and vegetables for fajitas
Cooking the chicken and vegetables for fajitas
Chicken veggie fajita
Chicken veggie fajita

Ingredients:

1 tablespoon olive oil

1 medium onion, chopped

2 cloves garlic, minced

12 ounces boneless, skinless chicken breast halves, cut crosswise into 1/4-inch strips

1-1/2 teaspoons ground cumin

1-1/2 teaspoons chili powder

14.5 ounce can diced tomatoes, undrained

4 ounce can diced green chiles, drained

12 ounce package frozen mixed vegetables, thawed

4 fajita-size tortillas

1/2 cup grated colby-jack cheese

1/4 cup chopped fresh cilantro (optional)

Nutritional information:

437 calories (117 from fat)

13 grams fat (21% of daily recommended total)

  • 4 grams saturated fat (20%)
  • 85 mg. cholesterol (28%)

775 mg. sodium (32%)

43 grams carbohydrates (15%)

  • 6 grams dietary fiber (24%)
  • 10 grams sugar

36 grams protein

Recommended daily allowances:

  • Vitamin A: 39%
  • Vitamin C: 57%
  • Calcium: 20%
  • Iron: 18%

Preparation:

Heat oil in large nonstick skillet over medium-high heat. Add onion; sauté until beginning to soften, about 3 minutes. Stir in garlic and cook for another thirty seconds. Add chicken, cumin, and chili powder and sprinkle with salt and pepper. Sauté for 2 to 3 minutes, until chicken is almost cooked through. Mix in undrained tomatoes and chiles; cook 1 minute. Stir in mixed vegetables; sauté until heated through, about 2 minutes. Season to taste with salt and pepper. Remove from heat; cover to keep warm.

Warm tortillas in microwave for 30 seconds. Spoon chicken mixture in strip down center of each tortilla; top with cheese and cilantro. Fold side of tortilla over filling.

Serves 4

Cost per serving: $2.70


Emergency Meal 2: Chicken and Mixed Vegetable Fried Rice

I decided to add some Asian flair to my second emergency meal, which uses rice as the starch. Sriracha, a Bon Appétit ingredient of the year in 2010, is a Thai hot sauce found in the Asian aisle of most grocery stores. Keep a bottle on hand to spice up Asian-style dishes or use as a condiment for everything from soup to seafood to scrambled eggs.

Stir-frying the egg
Stir-frying the egg
Chopsticks add a fun touch to the meal
Chopsticks add a fun touch to the meal

Ingredients:

1 cup uncooked long grain rice (about 3 cups cooked)

2 cups water

1 tablespoon olive oil

1 medium onion, chopped

2 cloves garlic, minced

1 tablespoon grated fresh ginger

1/4 teaspoon red pepper flakes

12 ounces boneless, skinless chicken breast halves (about 3), cut crosswise into 1/4-inch strips

12 ounce package frozen mixed vegetables, thawed

14.5 ounce can diced tomatoes, drained

2 tablespoons soy sauce

1/2 teaspoon sriracha (more or less to taste)

2 eggs, beaten

Nutritional information:

453 calories (81 from fat)

9 grams fat (13% of daily recommended total)

  • 1.5 grams saturated fat (7%)
  • 169 mg. cholesterol (56%)

879 mg. sodium (37%)

54 grams carbohydrates (19%)

  • 5 grams dietary fiber (19%)
  • 8 grams sugar

35 grams protein

Recommended daily allowances:

  • Vitamin A: 31%
  • Vitamin C: 25%
  • Calcium: 8%
  • Iron: 19%

Preparation:

Combine rice and water in a saucepan, then bring to a boil. Reduce heat to low and cook, covered, until water is absorbed, about 13 minutes. Remove from heat and let stand, tightly covered, 5 minutes. Fluff with a fork. Rice can be made ahead and refrigerated, covered, for up to 2 days. (Chilled rice is easier to stir-fry because the grains don't stick together when cold.)

While rice is cooking, prep the other ingredients so they are ready when you begin stir-frying.

Heat oil in large nonstick skillet or wok over medium-high heat until hot but not smoking. Add onion and stir-fry until lightly browned, about 2 minutes. Add garlic, ginger, and red pepper flakes and stir-fry, about 1 minute. Add chicken and stir-fry 2 minutes until chicken is almost cooked through. Add mixed vegetables and tomatoes, and stir-fry 2 minutes longer. Add rice and stir-fry until heated through. Stir in soy sauce and sriracha.

Make a well in the rice in the center of the pan and add eggs and let set for about 30 seconds, then stir to scramble. When eggs are cooked through, stir into rice. Remove from heat and serve immediately.

Serves 4

Cost per serving: $1.80


Emergency Meal 3: Mediterranean Chicken with Herbed Mixed Vegetables

My third emergency meal uses spaghetti noodles as the starch. With the addition of a few "secret-weapon" ingredients I always have on hand (olives, bacon, and red wine), this meal is posh enough to serve to dinner guests, yet easy enough for quick week-night supper.

Nutritional information (combined for both dishes):

605 calories (140 from fat)

12 grams fat (25% of daily recommended total)

  • 3 grams saturated fat (13%)
  • 92 mg. cholesterol (31%)

952 mg. sodium (40%)

67 grams carbohydrates (23%)

  • 6 grams dietary fiber (24%)
  • 12 grams sugar

43 grams protein

Recommended daily allowances:

  • Vitamin A: 32%
  • Vitamin C: 26%
  • Calcium: 16%
  • Iron: 24%

Ingredients for Mediterranean Chicken:

8 ounces spaghetti

1 tablespoon olive oil

4 boneless, skinless chicken breast halves

1 medium onion, chopped (reserve 2 tablespoons for herbed mixed vegetables)

1 clove garlic, minced

14.5 ounce can diced tomatoes, undrained

1/4 cup dry red wine

1 teaspoon sugar

1-1/2 teaspoons oregano

1 bay leaf

1 tablespoon water

2 teaspoons cornstarch

1/4 cup pimiento-stuffed olives, sliced

1/2 cup grated Parmesan cheese

Preparation:

Cook spaghetti according to package.

While spaghetti is cooking, heat olive oil in nonstick skillet over medium-high heat. Add chicken and cook for 10 minutes, turning to brown evenly, until tender and no longer pink. Remove from skillet and keep warm.

Add onions and garlic to skillet and cook over medium heat until onions are tender. Add undrained tomatoes, wine, sugar, oregano, and bay leaf. Bring to a boil, then cover and reduce heat and simmer for 15 minutes.

Combine water and cornstarch in a small bowl then stir into tomato mixture in skillet. Cook and stir until thickened and bubbly. Return chicken to skillet and add olives. Heat through.

Serve chicken and sauce over cooked spaghetti. Garnish with grated Parmesan cheese.


A colorful and delicious meal
A colorful and delicious meal

Ingredients for Herbed Mixed Vegetables:

2 slices bacon, chopped

2 tablespoons minced raw onion

1 teaspoon dried thyme

12 ounce package frozen mixed vegetables, thawed

2 tablespoons water

Preparation:

Cook bacon in nonstick skillet over medium heat until brown. Remove from skillet with slotted spoon and set aside.

Drain bacon fat from skillet. Add onion and thyme and cook until onion is tender. Add mixed vegetables and water. Bring to boil, then reduce heat. Cover tightly and steam for 3 minutes. Remove lid and increase heat and continue to cook until all water evaporates from skillet, a minute or two longer. Stir in cooked bacon.

Serves 4.

Cost per serving: $2.80


The Emergency Meal Poll

Which emergency meal are you most likely to make?

  • Chicken Veggie Fajitas
  • Chicken and Mixed Vegetable Fried Rice
  • Mediterranean Chicken with Herbed Mixed Vegetables
See results without voting

The Well-Stocked Pantry

Keep your pantry and refrigerator stocked with these essential items to make meal preparation easier:

  • Bacon: Because everything's better with bacon; use it to add flavor and crunch to salads and vegetable dishes
  • Balsamic vinegar: Get a good bottle of balsamic to use in salad dressings and sauces
  • Beans (canned): Black, red, garbanzo, etc., for quick soups, stews and salads
  • Black pepper (or peppercorns if you have a grinder): For cooking and table use
  • Bread crumbs: For breading, toppings and stuffing
  • Butter: Buy the unsalted variety
  • Canned cream soup: Use for side dishes, soups, casseroles and other dishes.
  • Cheese: Keep a variety of hard and soft and white and yellow cheeses (cheddar, Parmesan, mozzarella, goat, cream, etc.) on hand for sandwiches, snacking, casseroles, pasta, salads or sauces
  • Cornstarch: For thickening sauces, stews and gravies
  • Dijon mustard: For making salad dressing, marinades and sauces
  • Eggs: For cooking, baking or a quick omelet or frittata
  • Flour: For baking, breading and thickening sauces and gravies
  • Garlic: No pantry should be without it
  • Ginger (fresh): Freeze it to make it last longer, then grate into soups, sauces and stir-fry dishes for a unique flavor
  • Green chiles (canned): Use to add flavor to soups, chili and casseroles
  • Herbs (dried): Must-haves for seasoning dishes include oregano, thyme, rosemary, sage and bay leaves
  • Herbs (fresh): Keep a few pots of fresh herbs like parsley, chives, basil and cilantro on your windowsill to use for flavor and garnishes
  • Honey: For sauces and salad dressings, and to satisfy your sweet tooth
  • Hot sauce: Have one each of Tabasco and sriracha to add a touch of heat to your meals
  • Kosher salt: For cooking and table use, in moderate amounts
  • Lemons and limes: Use fresh juice in salad dressing and sauces or use the zest in cooking.
  • Olives (black and green): Use in salads, pasta dishes and pizzas; combine with cream cheese to make a quick spread for crackers
  • Olive oil: Use for cooking and making salad dressings
  • Onions: another pantry essential for adding flavor to any savory dish
  • Rice (white and brown): Don't bother with quick-cook rice; regular rice isn't that difficult to make and has more nutritional value
  • Pasta: Keep a couple of varieties on hand for quick meals
  • Soy sauce: For flavoring and stir-frying
  • Spices: Must-haves on the spice rack include cumin, cayenne, red pepper flakes, paprika, nutmeg, cinnamon and chili powder
  • Stock (chicken and beef): If you don't have time to make your own, buy it in cans or cartons to make soups, stews and sauces
  • Sugar: For baking, cooking and seasoning
  • Tomato paste: For making pasta and pizza sauce
  • Tomatoes (canned): For multiple uses, including sauces, stews, soups and casseroles
  • Tortillas: Use for Mexican dishes, wrap sandwiches and mini-pizzas
  • Tuna fish: For sandwiches, salads and casseroles
  • Wine (red and white): Like the old saying goes, I always cook with wine. Sometimes I even put it in the food.


More Cooking Challenges

If you are looking for additional ways to expand your culinary horizons:

Throw a Chopped Challenge Dinner Party

or

Thai One On with a Thai-Inspired Dinner Party


More by this Author


Comments 52 comments

Tina Truelove 5 years ago

Thanks! My family loves chicken and I am always in search of easy meals for my busy family. I'm bookmarking this Hub for future reference!


DeborahNeyens profile image

DeborahNeyens 5 years ago from Iowa Author

Thanks for stopping by, Tina. I hope you find these recipes helpful.


randomcreative profile image

randomcreative 5 years ago from Milwaukee, Wisconsin

Great idea for a hub! All of these recipes look delicious. It's great to keep your pantry well stocked so you can pull together recipes like these without too much effort when you need to. Thanks for the pantry check list!


SanneL profile image

SanneL 5 years ago from Sweden

These recipes makes my mouth water, I can't wait to try them out!

Come to think of it, I do have all those ingredients at home, so I can start to cook one of your mouth watering dishes right away. Thanks, you are a lifesaver!

Voted Up and useful.

Sannel


jenubouka 5 years ago

Very innovative and inspiring. I love the list to have on hand.


DeborahNeyens profile image

DeborahNeyens 5 years ago from Iowa Author

Thank you all for reading and commenting. I've had a couple of people tell me they plan to print my list off and take it to the grocery store. While this list is just a start, it does help to have a good supply of pantry staples on hand. Creating something out of what you have on hand can be a fun game, too.

SanneL, I hope the recipe meets your expectations! Let me know which one you end up trying, and bon appetit. : )


The Dirt Farmer profile image

The Dirt Farmer 5 years ago from United States

Great ideas! Voted up and useful.


MsDora profile image

MsDora 5 years ago from The Caribbean

The recipes look great. Thanks for the details of a well-stocked pantry. I'm comparing mine. Great job.


DeborahNeyens profile image

DeborahNeyens 5 years ago from Iowa Author

How'd your pantry compare, Ms. Dora? Anything I need to add to my list?


thougtforce profile image

thougtforce 5 years ago from Sweden

Great recipes, they all look so tasty! I am not so good at creating something from what I have so I need a bit of planning. I think I take your list with me to the store:) Must try these recipes! Great details and photos, Thanks for sharing

Tina


Alecia Murphy profile image

Alecia Murphy 4 years ago from Wilmington, North Carolina

This is a great, informative hub! Thank you for sharing this valuable information, Deborah. I agree that there are some things that are essential to keeping a great kitchen. Voted up and useful!


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Thanks, Alecia and thoughtforce. Hope you find the list of pantry essentials useful for your own shopping trips.


Millionaire Tips profile image

Millionaire Tips 4 years ago from USA

These look delicious! and I do generally have chicken, vegetables and tomatoes on hand.


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Delicious as it can get using frozen mixed vegetables (which admittedly are not my favorite, but are pretty convenient). Thanks for reading and commenting, MT.


thebiologyofleah profile image

thebiologyofleah 4 years ago from Massachusetts

Great recipes and I love the pantry must-have list, I will be added sriracha to mine thanks to your suggestion!


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Thanks for the read and comment. Sriracha is a must have, and probably in my top 10 of kitchen essentials. It makes its way into a lot of my recipes.


Marcy Goodfleisch profile image

Marcy Goodfleisch 4 years ago from Planet Earth

These are great recipes - and I love the shopping list! The list would be nice to share with new brides. I'm going to inventory my pantry & see if I have everything on your 'basics' list. Voted up and useful.


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Thanks, Marcy. Let me know if there is anything I should add to my list!


iamaudraleigh 4 years ago

When are you having us all over for dinner!!! Voted up!


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Thanks Audra Leigh! You name the date. : )


Brainy Bunny profile image

Brainy Bunny 4 years ago from Lehigh Valley, Pennsylvania

I am always looking for inspiration for what to do with ingredients on hand -- thank you for providing it! I'm thinking fajitas for dinner tonight . . .


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Glad I could help inspire you! Thanks for the comment.


Jools99 profile image

Jools99 4 years ago from North-East UK

Deb, I'd happily sit down to any of these meals. I have created 'concoctions' on many an occasion when I haven't had time to organise dinner or get to the shops.

Voted up and shared.


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Thanks, Jools. I love to cook, but sometimes weeknight dinners can be such a chore. Making a little challenge out of it - like having someone tell me I have to use certain ingredients to come up with something - gets my competitive streak going and makes it fun.


Arlene V. Poma 4 years ago

VOTED UP AND EVERYTHING ELSE. Missed this one the first time out, Deb. Great recipes and time savers. I would not get tired of these dishes. Of course, the fajitas are my favorite. All of these recipes are easy to shop for, store and to make. Can't wait to harvest my cilantro just to try the fajitas!


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Thanks, Arlene! It's amazing what you can come up with in a pinch if you keep a few staples around all the time. And you mentioned cilantro - it's going crazy in my garden right now. I'm thinking about writing a hub just about cilantro and different ways to use it. Unfortunately, it's always done by the time my tomatoes are ready. I need to find a way to keep it going for salsa in the summer.


iola reneau profile image

iola reneau 4 years ago from California~

I like all the recipes you shared and would definitely try them.


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Thanks, Iola. I'm glad you stopped by to check them out. It's nice to meet you.


Sunshine625 profile image

Sunshine625 4 years ago from Orlando, FL

You are brilliant! This hub is amazingly useful. I want to make those chicken fajitas. Now. Except it's too early in the morning. Voted, pinned and tweeted!:)


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Thanks, Linda. I love any sort of challenge, especially a culinary one! Thanks for sharing this.


freecampingaussie profile image

freecampingaussie 4 years ago from Southern Spain

Excellent hub ! It made me hungry looking at your meals . Will be voting you up !


Janine Huldie profile image

Janine Huldie 4 years ago from New York, New York

Awesome hub article and this truly is an invaluable article too that I have voted up and shared all over!!


KDuBarry03 4 years ago

Excellent hub, Deborah! We go through ingredients and bacon fast in my house; it's hard to keep up with a house of 9! We definitely keep ourselves well stocked in spices, herbs, and meat. I'm gonna have to shop with my mom next time with some added ingredients from your hub. Thanks for sharing!


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Thanks, freecampingaussie, Janine, and Keith. It really helps at dinner time to have the refriegerator and pantry stocked with a few basics. Otherwise, it becomes just too easy to settle for unhealthy takeout.

Wow, Keith, a house of 9! Your family most be at the grocery store all the time! : )


Amy Gillie profile image

Amy Gillie 4 years ago from Indiana

I'm so excited to read this hub! I'm always looking for low-cost, easy weeknight dinner recipes. I love that you thought to start with basics and then invented the meal ideas from that. Voted up and shared!


DeborahNeyens profile image

DeborahNeyens 4 years ago from Iowa Author

Thanks, Amy. I hope I've inspired you to come up with your own easy weeknight meals. If you look at it as a game (what can I make with these three ingredients?) it can even be fun, not a chore.


Au fait profile image

Au fait 3 years ago from North Texas

I really like simple easy recipes and these look so yummy too! Excellent advice to keep some basics in the pantry too.


DeborahNeyens profile image

DeborahNeyens 3 years ago from Iowa Author

Thanks, Au fait. I hope this hub will inspire you next time you need to come up with a quick and easy dinner.


Victoria Lynn profile image

Victoria Lynn 3 years ago from Arkansas, USA

Great idea for a hub! Chicken is so versatile. Nicely done!


PegCole17 profile image

PegCole17 3 years ago from Dallas, Texas

The Tex-Mex fajitas would be my favorite of your pantry meals. I love the idea of making due with what's on hand, as we live quite a ways out in the country and every trip to the grocery store burns up over a gallon of gas. We had a large pantry built into the house just for this reason.

Great ideas on cooking with what's on hand and nicely explained, too.


Sharkye11 profile image

Sharkye11 3 years ago from Oklahoma

These all sound delicious! Would be hard for me to choose between the fajitas and stir-fry! I have a similar meal that I use for short notice dinners that is similar. I use a box of stuffing (store-brand), the frozen mixed veggies and canned chicken (my husband loves canned chicken). My crew likes it really moist with tomato slices or cheese. I like it because it is FAST and stores in ONE container. :) Makes cleanup for me easier.

Great hub! Bookmarking and voting up. I am so on to those fajitas as soon as go shopping!


mary615 profile image

mary615 3 years ago from Florida

You are so creative! All three of these dishes sound good to me. I have bookmarked so I can come back and make all three!

Voted UP and shared.


pinto2011 profile image

pinto2011 3 years ago from New Delhi, India

Hi DeborahNeyens! There are times when we hit the dead end and at loss what to prepare and exactly that is the point when your ideas are going to rekindle our brain. Very nice and thoughtful recipes.


DeborahNeyens profile image

DeborahNeyens 3 years ago from Iowa Author

Thanks, Vicki. Chicken is a great go-to ingredient when you need to come up with something for dinner.


DeborahNeyens profile image

DeborahNeyens 3 years ago from Iowa Author

Thanks for reading and commenting, Peg. It's good to stock up and save on gas!


DeborahNeyens profile image

DeborahNeyens 3 years ago from Iowa Author

Thanks for the comment, Sharkye, and for sharing your emergency meal. I have a friend who makes a great chicken dip using canned chicken. I've never used it myself, though. It sounds like a good item to keep in the pantry.


DeborahNeyens profile image

DeborahNeyens 3 years ago from Iowa Author

Thanks, Mary. I can make a game out of anything. That's why I like cooking challenges; coming up with something for dinner becomes a game and not a chore.


DeborahNeyens profile image

DeborahNeyens 3 years ago from Iowa Author

Thank you for reading and commenting, pinto2011. I hope I have rekindled your culinary creativity!


RTalloni profile image

RTalloni 3 years ago from the short journey

These meals are great springboards for thinking through our individual preferences and diet needs so we can be sure and have needed ingredients on hand--thanks!


DeborahNeyens profile image

DeborahNeyens 3 years ago from Iowa Author

Thanks for checking out my hub and commenting, RTalloni!


Stephanie Henkel profile image

Stephanie Henkel 3 years ago from USA

I enjoyed the varied dishes you created with just a few basic ingredients. We eat chicken often, and I'm always looking for new ways to serve it. These are great quick meals using ingredients I always have on hand. I have to try the Mediterranean Chicken!


DeborahNeyens profile image

DeborahNeyens 3 years ago from Iowa Author

Give it a try, Stephanie, and let me know what you think. Thanks for reading and commenting!

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