Weeknight meal planning can feel stressful, but it doesn’t need to be. All you need is a skillet, some vegetables, some chicken and a few spices, and you can have dinner on the table in no time! Sautées and are a great way to explore the flavours of a variety of cuisines while making sure your plate is full of nutrients. You just need a bit of oil, some aromatics such as garlic, onions, ginger, and spices, and some chicken and vegetables. Heat the oil and aromatics, add the chicken and brown slightly, throw in some vegetables to heat through, and your dinner is ready!

Here are 10 ideas to get you started:

1. Use butter and olive oil combined for the fat. Add shallots, tarragon and thyme for aromatics. Add some sliced chicken breast, blanched asparagus, and blanched green beans for a French-inspired sauté.
2. Use olive oil for the fat. Add minced garlic and chopped fresh rosemary for the aromatics. Add chicken breast chopped into chunks. Add a chopped apple and a chopped pear. This makes a delicious fall salad that’s great on a sandwich, topped with brie, or add some cooked barley for a substantial meal.
3. Use sesame oil for the fat. Add minced garlic and ginger. Add sliced chicken breast, snow peas, blanched edamame, and sliced red pepper. Serve drizzled with some low-sodium soy sauce and with a side of wild rice.
4. Use olive oil for the fat. Add minced garlic and dried oregano and basil. Add sliced chicken breast. Add roasted red peppers, sliced zucchini, sundried tomatoes and black olives. Serve over whole wheat pasta.
5. Use sesame oil for the fat. Add garlic, ginger, and Chinese 5-spice powder. Add sliced chicken breast. Add water chestnuts, strips of carrot, baby bok choy and bean sprouts.
6. Use butter or canola oil for the fat. Add garlic, ginger, and curry powder. Add sliced chicken breast or thigh. Add sliced carrots, red pepper, and some boiled sweet potato chopped into chunks. Finish with golden raisins and toasted sliced almonds. Serve with lentils or basmati rice.
7. Use olive oil for the fat. Add diced onion, chili powder, and a crushed chile for the aromatics. Add sliced chicken breast. Add sliced red and green peppers along with a minced jalapeño. Use as a fajita filling, served with sour cream.
8. Use canola oil for the fat.  Add lime leaves, minced Thai chile, minced ginger, and bruised lemongrass. Add sliced chicken breast. Add sliced red pepper and sliced carrots. Finish with minced cilantro and chopped peanuts or cashews. Sprinkle with lime juice and serve over rice stick noodles.
9. Use canola oil for the fat. Add coarsely chopped red onion, garlic, and jerk spice mixture. Add sliced chicken breast. Add chopped fresh pineapple, mango, and yellow pepper. Serve with minced cilantro and unsweetened toasted coconut over rice cooked in coconut milk.
10. Use olive oil for the fat. Add minced garlic and pesto for the aromatics. Add sliced chicken breast. Add yellow pepper. Serve over pasta or use as a topping for pizza.

As you can see from this list, the flavour combinations are endless. Simply by switching the fat, the aromatics, and the vegetables (or fruit), your dinner table is opened up to a wide array of possibilities. Sautées make good use of leftover roast vegetables or any frozen vegetables lurking in your freezer.
What’s your favourite sautée?  Let us know in the comments!