Let’s start out with a healthy version of sautéed flounder over brown rice with some sautéed broccoli. I am trying to make things tasty and maybe a little lower in calories just for good measure! So let’s get started with this new one.
As you can see in the picture, here is a 4 oz portion of flounder I sautéed in a non stick pan with a little butter. I seasoned it with some salt and pepper along with some paprika for flavor and color.
It was served over a half a cup of some brown rice that was hanging around in the fridge along with a serving of broccoli that was sautéed with some salt, pepper, garlic and lemon juice.
So I hope you guys stick around to see what else comes about, and I am always open for suggestions for whatever you want me to cook for you with or without a healthy spin on things.
In English, chicken & rice, another good cold weather meal that makes the house smell so good and is relatively easy to make. So here we go.
I started with bone in chicken thighs that I generously salted and peppered and cooked skin side down first in a heavy pot until golden brown and then took them out and set them aside on a plate for a few minutes.
While the chicken was cooking, I cut up 2 medium onions, 1 of each green and yellow peppers into medium-sized pieces. Once the chicken was out of the pot, leave the fat that has collected in the bottom. Add to it the onions and peppers plus two tablespoons of each tomato paste and chopped garlic and cook for about two minutes. At this time I added 2 cups of brown rice instead of the usual white.
Now for the secret ingredient, I had some saffron in the cabinet so I threw in a very health pinch of it. You don’t have to but it just gives the dish an indescribable flavor coupled with the brown rice.
Now that everything is coated and stirred around with the oil from the bottom of the pot add your 5 cups of chicken broth and bring the pot to a boil. After it boils reduce the heat to a simmer and add the chicken back to the pot and put the lid on. Now the hard part, you have to wait about 40 minutes or so until the rice cooks. For the brown rice it takes almost an hour. Taste the rice to make sure it is done. Also you will see the chicken resting on a bed of rice in the pot. By then the chicken is cooked all the way through.
Here are few shots of the juicy chicken on top of a bed of rice with all the soft and flavorful vegetables mixed in. Go pour yourself another glass of wine and dig into the goodness.