Friday, January 20, 2012

As promised, here are the details on the delicious and healthy meal we had at my house earlier this week. I cooked it all up in less than 30 minutes, so this should go down as a quick and healthy go to meal.

Shrimp, brown rice, black beans and broccoli

Instead of just listing the recipes (or lack there of), I'm going to try something new and give you a step by step on how to get this meal to your dinner table in 30 minutes or less.

On your mark... get set.... goooooooo!

Step 1: (0-2 minutes) Pull your shrimp out of the freezer, place the amount you need in a bowl in the sink and let cold water run over it until defrosted. *side-note: I used large (sometimes extra large) frozen raw deveined tail-on shrimp for this dish.* 

Step 2: (2-5 minutes) Get your brown rice going in your rice cooker. 1 cup of brown rice to 2 1/2 cups of organic chicken stock. * side-note: if you don't have a rice cooker, get one asap, you won't regret it. You can find one at Walmart or Target for less than 20 bucks*

Step 3: (5-6 minutes) Set a pot of water on the stove to bring to a boil for your broccoli.

Step 4: (6-8 minutes) Open your can of black beans and pour into a pot. Set on the stove over low heat. Don't forget to season.

Step 5: (8-12 minutes) Grab the fresh broccoli out of the refrigerator and trim and rinse. Set to the side.

Step 6: (12-17 minutes) The shrimp should be completely defrosted by now. Drain the water, pat dry and season with Michelle's Essence and White spice.

Step 7: (17- 19 minutes) Heat a saute pan with 1 tablespoon of butter and add shrimp. Also drop the broccoli in your pot of water that should be boiling at this point.

Step 8: (19-22 minutes) Add 1/2 cup of chicken stock to the shrimp and continue cooking until done. Check on your beans and adjust seasoning.

Step 9: (22-25 minutes) Drain broccoli and season with White Spice (be careful not to overcook! Only needs about 4-5 minutes)

Step 10: (25-30 minutes) At this point everything should be done cooking. The rice cooker should have 'dinged', your beans are warm and tasty, the shrimp is delicious and the broccoli is steaming hot! Taste everything and adjust seasoning before platting.

This meal was hearty and satisfying, but still packed with healthy whole grains, protein and vitamins. Add a little more color to this meal by adding a big colorful salad to it. You don't even need a recipe, just 30 minutes, some great ingredients and an appetite. Enjoy!

Have a yumtastic weekend! See you back here on Monday for all the details on "Monday's with Michelle".

Thanks for reading!

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