Friday, April 24, 2015

Steamed Dream & Tip #6 for Meal Planning

I guess this meal in less than 30 minutes would qualify as a nap instead of a dream.  Steamed fish and vegetables, instant rice and a few sauteed vegetables is a colorful, healthy meal inspired by a recipe in Food Network Magazine. Here's how a put ours together:

Steamed Flounder and Vegetables

(Serves 2)

Place a rack in a large pan with 2 inches of water.  On top the rack, place a steamer basket.  Spray with Pam.  Layer in basket:
1/4 cup sliced onion
1 teaspoon fresh grated ginger
1 carrot, peeled and sliced
2 flounder fillets
Steam for 10 minutes.

Cook rice:
1/2 cup instant brown rice
1/2 cup water
1 teaspoon sesame oil

 In a small saucepan, saute peppers and garlic in oil:
1 teaspoon olive oil
1 garlic clove, minced
2 mini peppers, cut in rings
Add reduced sodium soy sauce:
1 tablespoon reduced sodium soy sauce

To steamer basket with fish and vegetables add:
2/3 cup fresh broccoli flowers
Steam 8 more minutes.
Add:
1/2 cup fresh spinach leaves
Turn off heat and cover.

Arrange plates with:
Rice
Fish and vegetables
Sauteed pepper,garlic, soy sauce mix.
Sprinkle with fresh ground pepper.

 
Tip #6:  Include low fat dairy with meals.
 Happy Friday!
       

No comments:

Post a Comment

Printfriendly