First, for the protein, though I simply made lemon pepper chicken. I put some olive oil in a bowl with a few shakes of garlic powder and a fair amount of Mrs. Dash salt-free lemon pepper blend seasoning. I cut the chicken breasts into pieces about 2 - 2.5 inches, put it in the bowl and stirred it all around to coat it with the oil and seasoning. Then I just threw it in a pan and baked it at 375 for about 40 minutes. That's it. Easy Peasy.
Then, for the rice. This was the really good part. I bought a bag of broccoli slaw from the section of the grocery store that sells pre-made/pre-cut bags of salad. It has (obviously) broccoli, carrots and purple cabbage nicely shredded. I did give it a quick rough chop to make the pieces a little smaller. btw, I'm going to tell you the amounts I used to feed my family of 5, but it will actually feed 6. You can adjust from there. I put just a couple tablespoons of olive oil in the pot and threw in 2 one-handed handfuls of broccoli slaw (maybe 2 cups?). I cooked it on medium high heat for about 2 minutes. Then I put in a couple shakes of red pepper flakes (but it could have used more...maybe 1 teaspoon or so). I added 3-4 tablespoons each of almond slivers and sunflower seeds. I cooked it for another 2 minutes or so to give the almonds a little color. But the vegetables still were a little crunchy...don't overcook them. Put this mixture in a bowl and set aside.
Then I followed the directions on the box of 10 minute instant brown rice. I used 2.25 cups of chicken broth, and got that boiling and I added a couple more shakes of red pepper flakes. But I have to tell you that I barely noticed any kick at all, so it could have used more. I added 3 cups of dry brown rice and covered and simmered for 5 minutes. Then I stirred in the vegetables and seeds mixture, covered it back up, took it off the heat and let it steam for another 5 minutes. Fluff with a fork and serve.
I have to tell you it was absolutely delicious! My husband and kids ate it right up and told me again (they tell me on a regular basis :) that I should be on "Chopped". It has a wonderful crunchy texture and nutty flavor. It's so good. Try it! I bet your family likes it as much as mine!
|Healthy and nutty brown rice with veggies...yum!|