Things You'll Need:
- Rice cooker (electric or microwaveable) with steamer
- insert
- Two cup measuring cup
- Timer (your oven may have one)
- Pre-cooked unbreaded Frozen Chicken breasts or frozen fish filets
- Fresh or fresh-frozen cut-up vegetables
- Two cups long or short grain rice
- Low-fat cooking spray
- Microwave
- Seasonings such as garlic or onion powder, or even dried Italian herbs
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Step 1
Measure rice for extra portions. If it’s dinner for four, measure for six portions, so people can have seconds. A good rule of thumb: a half cup cooked rice per serving. Breaking this down, one third cup of uncooked makes one cup of cooked rice. For four people (with extra portions), that’s two cups uncooked rice for six portions of rice. Mix each cup of rice with 1¾ cups water. I like this ratio best. You might add a tbsp. of olive oil to the water. It adds flavor and keeps the rice from sticking.
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Step 2
Place water in the pan with the rice, then put cut vegetables in the steamer on top of the rice-water mix. Cover and microwave or turn the electric cooker on. Set the timer as per the cooker’s instructions and start.
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Step 3
Season each chicken or fish portion (if needed) to evenly (and lightly) cover each side.
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Step 4
Line baking dish with aluminum foil or use cooking spray to completely cover the inside bottom and sides of pan.
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Step 5
Place meat portions evenly in pan, then place in microwave. Cook 1 ½ to 2 minutes on high per fillet. Let stand for 1 minute before serving.
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Step 6
When the rice is about three quarters done, check the veggies. Don’t overcook. When they’re ready, quickly remove and set aside.
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Step 7
When done, turn heat off and remove dish from the oven. When the rice is done, if it doesn’t have an automatic turn-off feature, turn it off and remove the cover. When both are done, your healthy 15-minute meal is ready. Place in serving dishes and enjoy.
