One Pan Wonder

Last night, dinner came together quickly, received a big stamp of approval, and involved an easy clean-up thanks to one pan and a few local ingredients. This one pan wonder will quickly become a staple, packed with flavor and ready to eat in a flash. I used fluke, but feel free to experiment with other fish, chicken, beef, or even tempeh. The possibilities are endless!

IMG_2492Here’s how it’s done: (serves 2)

In a large pan, sauté diced garlic (3-6 cloves) in olive oil. Add scallions (use the whole leaf, both green and white parts, discarding the very tops and bottoms) and continue to sauté for another minute before adding chopped zucchini. When garlic and scallions start to brown, add fish, another drizzle of olive oil, juice of half a lemon, salt and pepper. Once cooked thru, remove, plate, and enjoy. Note that chicken, beef, and thicker cut fish will take longer to cook, so add them to pan at the beginning instead of waiting for the garlic to brown. For a heartier meal, mix with brown rice for a stir fry or whole grain pasta. Voilà, it doesn’t get much easier (or healthier) than that!

One Healthy Breakdown: now that’s what I call fast food!

Healthified Fried Rice

Fried rice is one of those amazingly delicious indulgences I never thought of making at home. Until I did. And put it on instagram. And got lots of likes. So I decided I’d share my recipe for fried rice that is delicious AND nutritious! Forget the take-out, this recipe is a win-win and a whole meal in itself! Now if I could only crack the egg like the true hibachi masters…

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Makes two large servings: (recipe is flexible, use what you have/like)

  • 1 cup cooked brown rice
  • 1 egg and 1 egg white
  • 2 scallions, chopped
  • 1 clove of garlic, chopped
  • Green peas
  • Mushrooms
  • Bean Sprouts
  • Broccoli or broccoli slaw
  • Water chestnuts
  • Edamame (cooked and de-shelled)
  • Lean protein (chicken, beef, tofu, tempeh, etc. Your choice)
  • 1 small piece of ginger root or dash of ginger spice
  • 1.5 tablespoon low sodium soy sauce or Bragg’s Liquid Aminos
  • 1 tablespoon coconut oil
  • 2 teaspoons safflower oil (or oil of choice)

Cook lean protein in 1 teaspoon safflower oil and a teaspoon of soy sauce. In separate pan, sauté scallions, garlic, and ginger in safflower oil until light brown. In one more pan, sauté all vegetables and add scallion mix at end. Add rice, coconut oil, protein, edamame, and remaining soy sauce and mix all together, cooking on medium heat. Lightly beat egg and egg whites and pour over rice. Continue to mix until egg is cooked and spread evenly throughout. Remove from heat once rice is desired consistency/crispness (just takes a minute or two)

One Healthy Breakdown: Another great comfort food gone healthy!