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Hello and welcome to my kitchen. Today we’re going to talk about quick, easy, healthy,
skillet meals. These sorts of recipes are excellent because you just can pull together
any vegetable, lean protein and grain that you have in your pantry and put it in a skillet
to make a quick and easy meal. But before we get started, let’s clean our hands and
our surfaces. Make sure to wash your work spaces and your
hands before getting started. Let’s gather our ingredients, this recipe
makes 4 to 6 servings so the first thing we’re going to do is we’re going to turn our cook
top on to high heat, and the first thing we’re going to do is add some water.
The next thing we’re going to add is a cream of chicken condensed soup
and you can look in the store for varieties that are lower in fat or lower in sodium
we’re just going to add that to our water and start to stir that up a little bit.
The next thing that we’re going to add to this is some skim milk. I have the amount
of skim milk in here that’s equivalent to what a can of milk, the same can that you
cream of chicken came out of it would be that same amount of milk, we’re going to use
skim milk. It’s a great way to get some calcium into this meal. So, I’m going to
pour that in there and then like I said we have it on high heat so I’m just going to
whisk it a little bit, we’re going to get it all mixed up and we’re going to bring
it to a boil. Now that our sauce has come to a boil we’re
going to add rice and you want to make sure that it’s a whole grain rice, which this
is a whole grain rice, we’re going to add that and we’re going to stir that in.
Now we’re going to add out lean protein which we’re going to use cut up chicken
but you can use any lean protein that your family likes or any left overs that you might
have on hand any lean protein will work. We’re using
a skinless, boneless chicken breast and you just want to stir that in.
Next we’re going to add some frozen broccoli, now you could use fresh, canned again whatever
sort of vegetables you have on hand can be used in this but we’re going to use a little
bit if frozen broccoli. Get that out of there and we’re just going to stir that up, get
those broccolis in there with your chicken and your rice and now we’re just going to
make sure we get this stirred up real well. I’m going to turn down the heat to low and
then we’re just going to add a lid to this and we’re going to let it simmer until the
rice gets soft and that frozen broccoli gets cooked. We’re going to let this simmer for
about 25 minutes along the way we’re going to stir it to keep it from sticking and to
keep the heat moving around and then we’ll be ready to enjoy the meal.
We’re going to go ahead and stir this up a little bit while it’s simmering
while this is finishing up this is a great time to get your family involved in helping
you prepare the rest of the meal. Today at the Farmer’s Market we got some fresh peaches
so I’m going to have my kids help me wash the peaches, we’ve got some grapes and oranges,
we’re going to wash them as well and then we’ll include those as a side dish with
our meal this evening. Okay, it looks like our rice is all cooked
up and it’s nice and thick so we’re going to turn off the skillet here, give it a nice
stir and then we’ll be ready to plate it up. The great thing about this meal is you
only have one dish that you have to clean and it includes all of the food groups, we’ve
got our broccoli and our chicken and our whole grain rice, we included milk in this and then
we’re simply going to add some fresh fruit that we cut up, some peaches
from the Farmers Market, some grapes and maybe a slice of orange and we have a perfect meal
with all five of the food groups. Enjoy.