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Well, friends. It’s the last week of ourCapsule Pantryseries and we’ve made it through 16 recipes using just our one Capsule Pantry List of ingredients. I (Lauren) hope you're seeing how versatile your pantry and freezer can be! With just a few key ingredients you can create different flavors, combinations and even switch up the same dish by swapping out a protein or making the dish vegetarian. This week I am touching on a few classics. These are meals that you probably have already made or at least likely eaten, my recipes just have a few twists. I think it’s also important to note that with this capsule, it’s convenient but also on the healthier side. Just like with my Enchiladas, Stir Fry, andKale Salad, the featured dish this week has a homemade sauce. You may be thinking, how is it easier when I can simply buy a sauce pre-made? And that’s a valid thought, but when you make your own sauces with simple ingredients, there are no preservatives and you control how much salt or seasoning. This is what will teach you to be a good home cook. It’s a lot a trial and error (and tasting! Taste your food people, as you cook, I can’t emphasize this enough).
My favorite thing about this version of spaghetti and meatballs is for sure the sauce. I personally love Vodka sauce, the perfect cross between alfredo and tomato. BUT, it’s not very good for you. This sauce isn’t quite on that level, but it does offer that creaminess while still being dairy free and loaded with healthy benefits because of the full fat coconut milk. The meatballs are simple and can be made with any type of ground meat. Sometimes I mix a couple of meats (like ground sausage and turkey) to give them some extra flavor. I like it over spaghetti squash but Chase prefers pasta, so I switch it up! Don’t stop there, keep scrolling for recipes for a Crustless quiche, Slow cooker BBQ, and Stuffed Potatoes.
Creamy "Pasta" and Meatballs
Jen Pinkston
A play on vodka sauce, this healthier version is versatile and delicious, made from our Pantry Capsule List. Sometimes I mix a couple of meats (like ground sausage and turkey) to give them some extra flavor. Try it over spaghetti squash, zucchini noodles or traditional pasta.
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Prep Time 10 minutes mins
Cook Time 1 hour hr
Total Time 1 hour hr 10 minutes mins
Course Main Course
Cuisine American, Italian
Servings 5 servings
Calories 350 kcal
Ingredients
Meatballs
- 1 lb ground meat I used turkey
- ½ tablespoon italian seasoning
- 1 egg
- ¼ c onion diced
- 1 teaspoon mustard
- 1 teaspoon aminos or soy sauce
- 1 teaspoon worcestershire
- Salt & pepper
Sauce
- 2 cans tomato sauce or 28 oz diced tomatoes*
- 2 garlic cloves
- ¼ c onion diced
- ¾ c coconut milk
- ½ crushed red pepper
- ½ tablespoon italian seasoning
- ¼ teaspoon salt
- Pinch of pepper
- Pasta of choice-- Traditional spaghetti or angel hair noodles spaghetti squash, or zucchini noodles
- Parmesan cheese or nutritional yeast if desired
Instructions
Set oven to 350 degrees. Prepare baking sheet with parchment paper.
If using spaghetti squash, you’ll need a second baking sheet or pan.
Cut spaghetti squash in half long way and scoop out seeds.
Pour oil inside the squash evenly, and sprinkle with salt and pepper, then place oiled side down on the pan. Bake for 25-30 minutes.
Place all meatball ingredients in a bowl along with meal and mix until well combined.
If you don’t mind getting your hands dirty, form mixture into balls (it will be a bit sticky), and place them on the prepared baking sheet. You can also use a small ice cream scoop. Bake for 15-20 minutes.
While meatballs bake, place all sauce ingredients in a saucepan on medium cook for 5 minutes and then turn to low for 5 more. Stir on occasion.
If using a boxed pasta, cook as directed on box.
Plate your pasta of choice, add meatballs and sauce. Top with parmesan or nutritional yeast.
Notes
*You can use a marinara here if you’d like, but simply add the coconut milk to it and additional seasonings if you feel it needs it after tasting.
Nutrition
Nutrition Facts
Creamy "Pasta" and Meatballs
Amount per Serving
Calories
350
% Daily Value*
Fat
27
g
42
%
Saturated Fat
14
g
88
%
Cholesterol
97
mg
32
%
Sodium
301
mg
13
%
Potassium
663
mg
19
%
Carbohydrates
10
g
3
%
Fiber
2
g
8
%
Sugar
5
g
6
%
Protein
19
g
38
%
Vitamin A
233
IU
5
%
Vitamin C
17
mg
21
%
Calcium
95
mg
10
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword gluten free pasta and meatballs, pasta and meatballs, spaghetti squash recipe
Tried this recipe?Let us know how it was!
The Pantry Capsule: Crustless Quiche
Jen Pinkston
Technically it's custless but sweet potatoes act as the perfect crust for this dish. You will be so surprised with how they add amazing flavor to a classic quiche.
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Course Classics
Ingredients
- 1 sweet potato
- 1 tablespoon oil
- 1 cup spinach or ⅓ cup kale chopped
- ½ onion diced
- 1 clove garlic minced
- 7 eggs
- 1 c cheese of choice dairy free, I recommend So Delicious Shreds
- ¼ c milk
- 1 teaspoon herbs de provence
- ½ teaspoon salt
- Pinch of pepper
- Optional:
- ½ c cherry tomatoes halved
- 3 strips Bacon cooked and cut into pieces
Instructions
Preheat oven to 375 degrees and oil a pie pan.
Thinly slice sweet potato and lay into pie to form a crust on the bottom and sides, it’s okay to overlap a little.
Bake for 15 minutes.
While the “crust” bakes, heat oil over medium-high and saute onion, garlic for 4 minutes, add spinach/kale (and tomato if using) cook until spinach is soft. Drain excess liquid if needed.
In a bowl, whisk together eggs, cheese, milk, seasoning.
Spread spinach mixture evenly over sweet potato crust. (Sprinkle bacon pieces if using.)
Pour egg mixture over everything and bake for 35-40 minutes.
Tried this recipe?Let us know how it was!
The Pantry Capsule: Slow Cooker BBQ with Peas & Roasted Potatoes
Jen Pinkston
Nothing like a classic BBQ, this super easy version includes two sides all from our Capsule Pantry List.
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Prep Time 10 minutes mins
Cook Time 7 hours hrs
Total Time 7 hours hrs 10 minutes mins
Course Main Course
Cuisine American
Servings 6 servings
Calories 349 kcal
Ingredients
- 1.5-3 lb Pork Shoulder or Chicken Vegetarians see notes, yours will not use a slow cooker
- ¾ c apple cider vinegar optional
- 1 teaspoon chili powder
- 1 cup bbq sauce
- 2 cups peas
- 4 cups potatoes cut into bite size chunks
- 1 tablespoon oil
- 1 tablespoon herbs de provence
- Salt & pepper
Instructions
Season meat with salt, pepper, and chili powder.
Place meat in a slow cooker, pour vinegar over meat. (If not using vinegar, use water.)
Cook on low for 6-8 hours. Drain liquid and transfer meat to a baking sheet. Chop or shred meat and return to the slow cooker.
Add barbecue sauce and continue to cook for 30 minutes.
While it cooks, turn oven to 400 degrees.
Place chopped potatoes on a parchment lined baking sheet.
Drizzle oil and sprinkle with herbs de provence and salt and pepper.
Cook for 25-35 minutes until cooked you can stick a knife through easily.
Warm peas in the microwave or on stovetop.
Serve bbq on bread or over potatoes.
Notes
Vegetarian Instructions: Use 2-20-ounce cans young green jackfruit in water (not in syrup or brine).Season jackfruit with salt, pepper, and chili powder. Heat 2 tablespoon oil over medium heat, add seasoned jackfruit. Cook for about 3 minutes.Add BBQ sauce stir and reduce heat to low, cook for about 30 minutes. Stirring occasionally.Shred further after it’s cooked if you’d like.
Nutrition
Nutrition Facts
The Pantry Capsule: Slow Cooker BBQ with Peas & Roasted Potatoes
Amount per Serving
Calories
349
% Daily Value*
Fat
11
g
17
%
Saturated Fat
3
g
19
%
Cholesterol
14
%
Sodium
600
mg
26
%
Potassium
938
mg
27
%
Carbohydrates
45
g
15
%
Fiber
7
g
29
%
Sugar
19
g
21
%
Protein
17
g
34
%
Vitamin A
677
IU
14
%
Vitamin C
37
mg
45
%
Calcium
90
mg
9
%
Iron
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword slow cooker bbq, slow cooker bbq chicken, slow cooker bbq pork
Tried this recipe?Let us know how it was!
The Capsule Pantry: Sloppy Joe's
Jen Pinkston
I was never a fan of sloppy joe's as a kid but then I started experimenting and came to the conclusion after this recipes, that I love Sloppy Joe's. My favorite way to eat it is over zucchini noodles!
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Prep Time 5 minutes mins
Cook Time 20 minutes mins
Total Time 25 minutes mins
Course Main Course
Cuisine American
Servings 4 servings
Calories 408 kcal
Ingredients
- 1 pound ground meat vegetarians can substitute 1 ½ c cooked lentils
- 2 tablespoons oil I use coconut
- 1 large onion
- 2 garlic cloves minced
- ¼ c tomatoes canned or boxed
- ½ cup ketchup
- ¼ cup aminos or soy sauce
- 1 teaspoon salt
- ½ teaspoon pepper
- Optional: 1 Green or Red Sweet Pepper
- Bread/buns or sweet potatoes or zucchini noodles for serving
Instructions
Cut up onion (and pepper if using) and garlic.
Heat coconut oil in a large skillet over medium.
Cook onions (and peppers) for about 4 minutes, then add garlic, cook for a minute more.
Add ground meat and break it up, cook through..
Now add ketchup, aminos, and tomatoes, stir to combine.
Turn heat to low and cook for 10-15 minutes.
Serve on a baked sweet potatoes, zucchini noodles or traditionally on bread/bun as a sandwich.
Nutrition
Nutrition Facts
The Capsule Pantry: Sloppy Joe's
Amount per Serving
Calories
408
% Daily Value*
Fat
30
g
46
%
Saturated Fat
9
g
56
%
Cholesterol
81
mg
27
%
Sodium
1741
mg
76
%
Potassium
494
mg
14
%
Carbohydrates
12
g
4
%
Fiber
1
g
4
%
Sugar
8
g
9
%
Protein
22
g
44
%
Vitamin A
231
IU
5
%
Vitamin C
5
mg
6
%
Calcium
37
mg
4
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword easy burger, easy sloppy joe's, sloppy joe recipe
Tried this recipe?Let us know how it was!
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Comments
Jennifer says
This looks so good!!!
Jennifer
Effortlessly Sophisticated