Tuesday, February 28, 2012

Not-So-Dirty South Rice Bowls- Simple, Light, and Delicious (Vegan Adaptable)

Southern meals are known for their colorful expressions and robust flavors in food and drink.  I personally love anything that awakens the senses of my eyes, nose, and mouth; however I have to be conscientious of all the fat and calories that sometimes come with traditional, Southern cuisine. With that, I came up with this Southern-inspired dinner that brings the flavor I desire to my friends and family, without the unwanted extras. This recipe is so easy to prepare, and is inexpensive in cost per serving.

Not-So -"Dirty South" Rice Bowls


4 5-ounce Salmon (chicken, talapia, or tofu) steak
1 tsp of melted butter w/ 2 tsp of olive oil (extra virgin)
2 tsp of squeezed lemon juice
1 tbsp of warmed honey
2-3 tsp of worcestershire sauce
1 tsp of soy sauce
1/2 cup of diced sweet onion
1/2 cup of diced red pepper
1/2 cup of diced green pepper
1/2 cup of chopped okra
1/2 cup of sweet yellow corn
2 cups of brown or jasmine rice
Blackening Seasoning:
1 tsp of smoked paprika, or chipoltle paprika
1 tsp of garlic powder
1 tsp of onion powder
1 tsp of salt
1 tsp of black ground pepper
1/2 tsp of cayenne pepper
1 tsp of Italian seasoning
* you can also buy a pre-packaged blackening seasoning from your local grocery store.

Pre-heat oven to "high" broil.  Rack should be placed low in the oven.
Rinse Salmon and pat Salmon Completely dry with paper towels
Melt butter and honey in the microwave for about 10 seconds.
Stir olive oil, lemon juice, and blackening seasoning into the butter and honey mixture
Place salmon steaks in pan with aluminum foil, sprayed with nonstick spay or oil
Brush or pour mixture of seasoning and oil onto each piece of salmon, evenly.
Broil in oven, uncovered for 6-8 minutes, for thinner pieces; 8-10 minutes for thicker

(Vegan option)

(More photos below)

Marinate extra firm tofu in Braggs Amino Acids or soy sauce for 1-hour, drain completely, and proceed with directions for salmon.
Saute okra, corn, peppers, in 2tbs of extra virgin olive oil
Add Worcestershire and soy sauces; stir
Add brown rice and toss. Remove from heat
(optional) 1/2 14 oz can of stewed tomatoes, well drained.
Serve with sliced tomatoes or side salad
See photos

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