Ingredients and Weight:
- 10 oz (about 280 grams) lean chicken breast
- 8 oz (about 225 grams) white fish fillet (e.g., cod or haddock)
- 1 cup cooked white rice
- 2 cups mixed vegetables (carrots, bell peppers, etc.)
- 1/2 cup low-sodium chicken broth
- 2 tablespoons olive oil
- Herbs and spices (e.g., salt, pepper, oregano, thyme) to taste
Preparation Time:
- Preparation: 30 minutes
- Cooking: 45 minutes
- Total: 75 minutes
Difficulty Level:
Level 3 (Moderate difficulty)
Preparation Method Steps:
- Preheat the oven to 375°F.
- Cube the chicken breast and season with salt, pepper, and herbs.
- In a separate dish, season the fish fillet with salt, pepper, and a sprinkle of oregano.
- Heat the olive oil in a frying pan and pan-sear the chicken cubes until lightly browned. Remove from pan and set aside.
- In the same pan, add the fish fillet and cook for about 3 minutes per side or until golden brown. Remove and set aside.
- In an oven-safe dish, arrange the cooked rice at the bottom. Top with the cooked chicken and fish.
- Arrange the mixed vegetables on top and pour the chicken broth over everything.
- Cover with foil and bake for about 30 minutes or until the vegetables are cooked through.
- Remove from oven, add a sprinkle of fresh thyme, and serve immediately.
Nutritional Information: (Per serving)
- Calories: about 350-400 depending on the exact ingredients used
- Protein: about 30 grams
- Fat: less than 15 grams (including saturated fat)
- Carbohydrates: about 40 grams
- Fiber: about 5 grams
Dish Characteristics:
- A heart-healthy dish that combines lean protein sources with whole grains and vegetables.
- The dish has a rich flavor profile with a hint of herbal aroma from the oregano and thyme.
- It's suitable for all ages and dietary preferences.
User Comments:
- "The dish was delicious! The combination of flavors was spot on."
- "I love the way you've combined lean protein with whole grains and vegetables."
- "The dish was perfectly cooked, loved the texture of the fish and chicken."
Special Precautions and Tips:
- Use fresh ingredients for best results. If buying frozen fish or chicken, make sure to follow proper thawing instructions before cooking.
- Adjust seasoning according to personal taste preferences. If using different types of vegetables, adjust cooking time accordingly.