NinaCarmen Monroe
Like many of you, I'm really busy with
school, work, bills, errands, and life in general. More often than
not, when it comes to food, I'll go for something easy (and likely
terrible for me). But I love to cook - I have fond memories of my
grandmother, aunt, and mother cooking, and of big, shared family
meals. And I actually enjoy healthy, fresh foods prepared at home -I
just don't make time to cook as often as I should.
So sometimes I am left with the
uncontrollable urge to go on a kitchen adventure. These usually don't
involve recipes, just me rifling through the fridge and pantry, and
maybe making a stop at the store for a few items, just to see what I
can come up with.
Last night, I was craving fresh vegetables and something filling that wouldn't leave me feeling guilty for stuffing myself with unhealthy things. I was also in the mood for Italian flavors, but didn't want to go the pasta and sauce route. I stopped at the local grocery store to see what vegetables and herbs were available, as it's always best to get the veggies fresh and use them within a day or two. They had a display of gorgeous red and yellow bell peppers and super-fresh zucchini and squash, so those went in the basket. I was hoping for fresh basil, but alas no such luck; however, my fresh herb craving was appeased by a bunch of perky-looking flat-leaf parsley. Into the basket with that as well. I threw in some grape tomatoes on the way out, and headed home. You can see my complete ingredient list here:
To do what I did you'll need:
-
4 cups whole-grain rice (I used
two 2-cup boil-in-bags)
-
6 Tablespoons extra virgin olive
oil (divided into 3, 2 Tablespoon portions)
-
1 Medium zucchini
-
1 Medium yellow squash
-
1 Large red bell pepper
-
1 Large yellow bell pepper
-
2-4 Teaspoons garlic, diced (to
taste)
-
1/2 (Half) Medium onion
-
1 Pint fresh grape tomatoes
-
1 Big handful fresh, Italian flat
leaf parsley (coarsely chopped and without stems)
-
2 Tablespoon's Mrs. Dash (can be
substituted with Italian Seasoning)
-
2 Tablespoons dried basil
-
Salt and Pepper to taste
4 Baked Chicken Breasts with Italian
Seasoning (see recipe below)
Directions
I always find it easiest to gather all
my ingredients, pots, pans, and utensils first. That way I can wash
anything I need and have everything right at hand. This recipe only
required one big frying pan, one big pot, and one long-handled spoon
for stirring and serving. I usually chop all my veggies first as
well, so they can go in at just the right moment. For this recipe I
used bite-sized chunks of each vegetable for a rustic look and lots
of flavor in each bite.
For the rice, just follow the
instructions on the box, and if it gets ready first, simply set it
aside until you're ready to use it. Add 2 Tablespoons of Extra Virgin
Olive Oil to your pan and heat to Medium-low. Add zucchini and
squash, season with salt, pepper, half the basil, and half the Mrs.
Dash; stir to coat all the pieces. Now, be patient for a few minutes
and don't stir them (about 4 - 5 minutes); they should be just
getting tender and have a little brown on the bottoms. Add the yellow
and red bell peppers as well as the onion. I would recommend adding
the tomatoes now as well, although I ended up adding them a bit late.
Add 2 more Tablespoons of olive oil, a little more salt and pepper to
taste, and the rest of the basil and Mrs. Dash: stir to coat, and be
patient again for a few more minutes. You want your vegetables to be
tender, but not too soft so they retain the best of their nutrients,
flavor, and texture. Once your veggies have reached your desired
tenderness, throw in all of the garlic and stir the whole mixture so
each bit will be infused with lovely, garlicky goodness. Cook that
until you can smell the garlic (usually less than a minute or so),
and turn off the heat.
Now you should have tender, seasoned
vegetables that have created a little bit of their own sauce. Pour
the mixture over your waiting rice and gently fold all the
ingredients together. Add your handful of Italian Flat-leaf parsley,
and fold it in.
Now comes the hardest part. Your
kitchen is going to be full of tempting aromas, and your lovely dish
LOOKS ready - but it's not. So grab a book, or turn on the t.v. -
anything to keep you out of the kitchen. Put a lid on your pot, make
sure the heat is off, and leave your rice and veggie mixture to sit
for at least 30 minutes! If you can stand to wait until the next day,
even better (of course, if you're going to do that, make sure to put
your dish in the refrigerator once it cools). This will give all
those fresh flavors a chance to mingle with each other in the most
delicious way, and - I promise - it will be worth the wait.
I served mine with Baked Chicken
Breasts with Italian Seasoning (see recipe below); I cut each breast
into bite-sized medallions, but you can serve yours whole or in any
presentation you like. You'll end up with more veggie and rice
mixture than will go with the four chicken breasts, so save the
leftovers for a healthy lunch the next day, or try some of my
additional ideas (below).
Additional Ideas
Don't just follow my recipe - the whole
point of a kitchen adventure is to do something a little different,
or to try something new. So here are some ideas I'd like to try when
I make this in the future:
-
Add pignoli
-
Add milled flax seed for
additional Omega-3
-
Add pancetta
-
Use sweet or hot Italian sausage
instead of chicken breasts
-
Add crushed red peppers
-
Add some tomato sauce
-
Top with freshly-grated
Parmagianno Reggianno, Pecorino Romano, Provolone Piccante, or your
favorite hard, Italian cheese. Do yourself a favor if you go this
route, and get the REAL stuff imported from Italy. It's easy to find
these on the internet these days and have them delivered right to
your door.
-
Add sun-dried tomatoes
-
Give it a puttanesca feel by
adding olives
-
Use shrimp or other fish instead
of chicken
-
Add roasted garlic
-
Substitute rice with orzo or
couscous
You can even use this rice and veggie
mixture to make other great meals: Try stuffing it into tomatoes,
green peppers, or large Portabella caps; top it with a little cheese
and bake until brown on top. Or pack the leftover mixture into pitas
or calzones. If you're having guests, try wrapping some of this
mixture in pieces of proscuitto (like little burritos or stuffed
grape leaves); hold them closed with toothpicks, and you've got easy,
delicious finger foods.
Baked Chicken Breasts with Italian
Seasoning
Pre-heat the oven to 325 degrees. Make
an envelope or pocket out of aluminum foil for each chicken breast,
drizzle each with olive oil, sprinkle liberally with Italian
Seasoning, Salt, and Pepper (for fresher flavor use a small bunch of
fresh basil, oregano, savory, and thyme in each foil pocket). You
could even add sun-dried tomatoes to the pocket for even more flavor
layers. Seal each foil pocket. Place them on a cookie sheet, and bake
for 25-35 minutes depending on their size. You can feel that they're
done by touching them (with a CLEAN finger), and seeing if the meat
is firm; if it is still soft, even in the middle, you'll be able to
feel it with some practice. If you need to, get a meat thermometer
and test the middle of each chicken breast. They should reach an
internal temperature of 165 degrees at their thickest part. Et Voila!
That's it, juicy, flavorful, and healthy chicken breast. Feel free to
experiment with different seasonings to make it your favorite!
This dish turned out so well, I just
had to share it with the world. My roommates ate it until they
couldn't sit up anymore - I'm not exaggerating. I'm sure you'll love
the fresh, light flavors, and this is a recipe that will keep you
feeling full without adding on the extra pounds. So enjoy!
Do you have stories about your kitchen
adventures, or great ideas to add to this recipe? Let me know. Leave
your questions, comments, or requests for blogs in the comment
section below. And keep reading to see more Kitchen Adventures, home
decor advice, and ideas for better living.