Description
A quick and flavorful dish featuring fresh vegetables, protein, and grains, perfect for busy nights or elegant gatherings.
Ingredients
Scale
- 2 cups of fresh vegetables (bell peppers, zucchini, or your choice)
- 1 protein (chicken, tofu, or beans)
- 2 cups of your favorite grains (rice, quinoa, or pasta)
- 1 can of diced tomatoes
- 2 tablespoons of olive oil
- 1 teaspoon of garlic powder
- Salt and pepper to taste
Instructions
- Prep the Ingredients: Begin by washing and chopping your vegetables into bite-sized pieces.
- Cook the Protein: In a large skillet, heat one tablespoon of olive oil over medium heat. Add your chosen protein and cook until done, roughly 5-7 minutes for chicken, or until nicely browned for tofu.
- Sauté the Vegetables: Remove the protein from the skillet and add the remaining olive oil. Toss in the vegetables, stirring frequently, until they become tender but not mushy, about 4-5 minutes.
- Combine and Simmer: Return the protein to the skillet and stir in the can of diced tomatoes. Sprinkle in the garlic powder, salt, and pepper. Let everything simmer for about 10 minutes.
- Serve over Grains: While the mixture simmers, prepare your grains according to package instructions. Once ready, serve the protein and vegetable mix over a bed of grains.
Notes
For a brighter flavor, consider adding a splash of lemon juice before serving. Experiment with different spices for added depth.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: Mixed
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 6g
- Sodium: 350mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 50g
- Fiber: 5g
- Protein: 18g
- Cholesterol: 45mg