Tag Archives: oven-fried broccoli

1 Meat and 2 Sides (or, “One Cannot Tame Wild Rice”)

In my pantry today:

  • 5 chicken breast tenders
  • 3 c broccoli florets
  • 1 package Mahatma® long grain & wild rice
  • 2 tbsp garlic paste
  • 2 tbsp lemon juice
  • 1 tsp butter
  • 4 tsp safflower oil
  • 1 tsp hot red chili powder
  • 2 tsp garlic powder
  • 2/3 tsp black pepper
  • 1/4 tsp salt
  • 1/2 c water
  • 1/4 c Parmesan cheese

Take your thawed tenders out of the fridge and set them up to spend the morning with a rub of 1 tbsp lemon juice and 2 tbsp garlic paste. When it’s time to begin cooking, go ahead and start your rice, and when you hit the “reduce heat & cover” portion of things go ahead and start 2 tsp of safflower oil warming to MH. When full heat is in the house, invite the chicken over. Sear all sides of the tenders and let the garlic paste brown, but not burn. As they cook, cut each tender into 2-4 pieces and when they begin sticking, add 1/4 c water, toss and scrape up any brown bits. Sprinkle in 1/2 tsp red hot chili powder and 1 extra tsp of garlic powder (for good, garlicky measure) then add the other 1/4 c water turn the burner to L and cover.

Now address your broccoli. In a large bowl, drizzle on 2 tsp of safflower oil and sprinkle on your remaining seasonings; toss the florets by hand as your fingers better know what needs oilin’ than might a mere fork. Spread them out on a non-stick cookie sheet and bake at 400° for 7m. Then take them out of the oven, sprinkle 1/4 c Parmesan cheese on top and return to the oven for another 3-4m. For more good measure, uncover your chicken and sprinkle it, too with 1/4 c Parmesan cheese and re-cover until eating time.

Serve chicken and broccoli over (or beside — I’m not here to judge anybody by preposition) the rice mixture you bought on a whim but now reminds you why you do not like wild rice. This meal might’ve gotten 5 spoons were it served with some kind of flavorful pasta with a light sauce, but instead the swamp-butt flavor of wild rice takes it down to 3 spoons.

 

Oven-Fried Broccoli and Cajun Dal Gravy

In my pantry today:

  • 1 medium onion
  • 1 tbsp garlic paste
  • 1 tsp olive oil
  • 1.25 c vegetable broth
  • 1/3 c unsweetened almond milk
  • 2 tsp corn starch
  • 3/4 c dry moong dal
  • 1 tbsp Piquilo and Artichoke bruschetta
  • 1 tsp asafoetida
  • 1 tsp turmeric
  • 1 tsp chili powder
  • 1 tsp hot red chili powder
  • 1 tsp hot red curry powder
  • 1 tsp oregano
  • 1/2 tsp salt
  • 2 tbsp brown ground flax seeds

and:

  • 3 c broccoli florets
  • 2 tsp olive oil
  • 1/2 tsp lemon juice
  • 1 tsp salt
  • 2 tsp garlic powder
  • 2 tsp got curry powder
  • 1/3 reserved packet of Shake N Bake® Parmesan bread crumbs

oh, and:

  • 1 c dry Basmati rice, prepared and ready to eat

So when I looked in the fridge today, I was a little astounded at how much produce was still living within its walls — when there are viable choices in the ice box then it indicates that I’ve been a little too often relying on convenience foods. Wallets and asses can only take so much. It is time to begin a systematic (and hopefully delicious) eradication — it looked like the broccoli would be first to fade in this horse-race, and therefore there is a lot of broccoli in urgent need of digestion.

Start out by prepping the head of florets into florets with their own minds, toss with olive oil and seasonings, then set aside while you get your gravy on.

Puree onion and garlic paste together in a food processor, then add to the tsp of olive oil warming to M in a deep pot. Start your dal to rapid boiling and let it stay that way for about 10-15 minutes. As your onion begins to warm, stir in seasonings, bruschetta and flax. Mix your corn starch with your broth and add to the fray. Stir over M until it begins to thicken just the teeniest bit, then drain and add your dal and almond milk. Turn off the heat and cover; let it stand for at least an hour before serving over Basmati rice.

Take broccoli out of the fridge and toss with that leftover Shake N Bake®. Spread the florets evenly over a baking sheet. Use parchment paper if it’s handy, or just have a non-stick pan. Put in a preheated-to-425° oven for 8-10 minutes, and serve atop the rice-n-gravy. 5 spoons!