My Healthy Plate; Shrimp Bowl

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Makes four servings

One can yellow corn

One can or one cup frozen peas

One bell pepper

One onion (or two cups of a frozen bell pepper and onion mix)

Four servings of shrimp

Four servings of rice

Four servings of beans

Cook the rice in your preferred method. This is one of the only times you’ll see me do this, but I cook the rice plain, without any seasonings, for this recipe. The other elements of this dish have enough flavor that the rice doesn’t really need anything.

Cook the beans in your preferred method. I like to boil them with bell pepper and onion, and I’ve come to prefer cooking a big batch of dry beans and freezing some. Doing this lets me take advantage of the price decrease of dry beans versus canned, and also gives me the convenience of having prepared beans on standby.

Defrost, if needed, your shrimp. Peel and de-tail, if needed. Sprinkle with one packet of Sazon and set in the fridge to marinate, at least 30 minutes but preferably longer.

Chop bell pepper and onion. I like a pretty rough chop for this recipe, as it gives a better bite, but you can cut them as small as you like. 

Saute in hot cooking oil. Add salt and pepper, and your preferred seasonings. I like chili powder, cumin, smoked paprika, and oregano. 

When the onion starts to go translucent, add about half a cup of water, the peas, and the corn, and cover. Let simmer for 3-5 minutes, then remove lid. If pepper and onion are tender, remove from the heat. If not tender, add a little more water and continue to simmer until tender.

Saute the shrimp in a little cooking oil. Sometimes I cook them in the remaining seasonings from the pepper and onions, it depends on . Cook the shrimp, stirring frequently, until done. 

Assemble everything, sprinkle with cheese, and enjoy!

Remember when I said last week, that rice and beans are a great staple to keep in your pantry and build meals around? Well this week’s recipe has the same building blocks of beans and rice, and is a great option if you, like me, made a big batch of beans and now need ways to cook them.

I first made this meal a couple of months ago, and it has since become one of my favorites. Something about this exact combination of vegetables and spices just makes me really happy. And it’s a really colorful meal, too, so it’s visually appealing. 

Shrimp makes a great freezer staple, if you’re trying eat more healthy. It is super high in protein, as I’ve found most fish is. I have started keeping a bag of frozen shrimp or fish in my freezer at all times. It’s also great to have as a quick meal option, since both fish and shrimp defrost relatively quickly.

I haven’t experimented with variations to this recipe yet, but I’m sure you could make any changes you want. It works well with chicken instead of shrimp, and of course you could do red kidney beans or black beans instead of the pintos I used. For the vegetables, I think there are only certain vegetables that would work well in this meal. Carrots or broccoli may work well, though this will also be up to your personal taste.

This has been one of my favorite meals lately, and I really hope you enjoy it, too!

Shrimp Bowl Recipe Card

Makes four servings

One can yellow corn

One can or one cup frozen peas

One bell pepper

One onion (or two cups of a frozen bell pepper and onion mix)

Four servings of shrimp

Four servings of rice

Four servings of beans

Cook the rice in your preferred method. This is one of the only times you’ll see me do this, but I cook the rice plain, without any seasonings, for this recipe. The other elements of this dish have enough flavor that the rice doesn’t really need anything.

Cook the beans in your preferred method. I like to boil them with bell pepper and onion, and I’ve come to prefer cooking a big batch of dry beans and freezing some. Doing this lets me take advantage of the price decrease of dry beans versus canned, and also gives me the convenience of having prepared beans on standby.

Defrost, if needed, your shrimp. Peel and de-tail, if needed. Sprinkle with one packet of Sazon and set in the fridge to marinate, at least 30 minutes but preferably longer.

Chop bell pepper and onion. I like a pretty rough chop for this recipe, as it gives a better bite, but you can cut them as small as you like. 

Saute in hot cooking oil. Add salt and pepper, and your preferred seasonings. I like chili powder, cumin, smoked paprika, and oregano. 

When the onion starts to go translucent, add about half a cup of water, the peas, and the corn, and cover. Let simmer for 3-5 minutes, then remove lid. If pepper and onion are tender, remove from the heat. If not tender, add a little more water and continue to simmer until tender.

Saute the shrimp in a little cooking oil. Sometimes I cook them in the remaining seasonings from the pepper and onions, it depends on . Cook the shrimp, stirring frequently, until done. 

Assemble everything, sprinkle with cheese, and enjoy!

My Healthy Plate; French Onion Chicken

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I introduced the budget friendly series last week, and today it’s time for the “Healthy Plate” series. 

French Onion Baked Chicken

One onion

Two or three cloves of garlic

1 tbsp flour

1 tsp sugar

Salt and pepper

Chicken

One cup chicken broth

2 tbsp white wine or vermouth

Slice the onion very finely, and saute in a little cooking oil. After the onions start to color, add sugar, salt, pepper, and garlic. 

When onions are golden brown, add flour and mix together well. Add chicken broth to deglaze the pan, then add the vermouth/wine. 

Place in the chicken and bake at 375 for 15-20 minutes, until chicken internal temperature is 165.

I’ve been trying lately to learn more about nutrition and how to eat healthy. I want to find a sustainable, healthy way to eat. In this process I came across a model called the “Healthy Plate,” which was created to replace the food triangle. So this series is going to be recipes that I’ve made that fit into the new model.

Today’s meal is baked chicken with rice, green beans, and a salad. I’ve found salad to be a really easy way to add vegetables into a meal and make it align more with the “Healthy Plate.” I also made green beans, which I cooked with chicken broth, onion, and a crushed garlic clove. I just used two cans of cut green beans, as the fresh green beans have not looked good at my grocery store lately. 

I love french onion soup, and I’ve been experimenting lately with baking chicken. I’ve found that when I bake chicken in some kind of broth or liquid, it results in the most tender, juicy chicken. So I’ve been trying it out with any kind of liquid I can think of. French Onion was just a result of that brainstorm. 

For the french onion flavor, I originally considered using cans of french onion soup. I still think that could be good, but this time I made it more like a thicker version of french onion soup and just added the chicken to it.

Unfortunately, I only had enough chicken for two servings. However, I saved the leftover onion soup, and I think it will still be good to bake more chicken in when I get more. My husband and I both like leftovers, and this was a great thing to add to the freezer. I’m looking forward to an easy, last-minute meal one day.

French Onion Baked Chicken

One onion

Two or three cloves of garlic

1 tbsp flour

1 tsp sugar

Salt and pepper

4 Chicken thighs

One cup chicken broth

2 tbsp white wine or vermouth

1 tbsp Dijon mustard

Slice the onion very finely, and saute in a little cooking oil. After the onions start to color, add sugar, salt, pepper, and garlic. 

When onions are golden brown, add flour and mix together well. Add chicken broth to deglaze the pan, then add the vermouth/wine and mustard. 

Add in the chicken and bake at 375 for 15-20 minutes, until chicken internal temperature is 165.