Healthy Meal #1- Cod Fish, brown rice, & sweetpeas.

                  What you'll Need:
*Cod Fish ( I learned about this fish from Biggest loser season 11 a.k.a last season)
*Whole Wheat Brown Rice
*Steam in bag sweet peas
*Red, Yellow, Orange, Green Bell peppers
*Chop Onion
*Mrs. Dash( salt free)
*Dried Parsley flakes
*Extra Virgin Olive Oil
*Salt
*Baking Dish
*Pot & Lid( to cook the rice)
*Foil (to cover baking dish)

Because Brown Rice has a different taste- for extra flavor I add the following:
*Red, Yellow, Orange, Green Bell peppers
*Chop Onion
*Dried Parsley flakes
*Extra Virgin Olive Oil
*Salf
♥*****I LOVE COLORFUL HEALTHY FOOD*****♥



♥Tip: When cooking rice- for the perfect rice everytime: add the rice into the the pot directly in the center of the pot and allow the rice to create a miniture mountain that will slighly pass the water that's in the pot(see video above for an example)
     *When it's too far under the water it creates  baby food rice(soft and mushy)
     *When it's too far over the water it creates Hard rice that even the dog wont eat(uncooked rice)

****Watch your salt intake*****keep your sodium level's as low as possible♥

Swanson Citrus Chicken w/ rice

4 skinless, boneless,chicken breast
1 3/4 cups swanson chicken broth
1/2 cup orange juice
1/2 cup chopped onions
Prep: 5 min. Cook: 35 min. Makes: 4 servings
1 cup uncooked regular long-grain white rice
3 tbsp. Chopped fresh parsley
Sauteed orange slices
1. Cook chicken in medium nonstick skillet over medium-high heat 10 min. Or until browned. Set chicken aside.
2. Add the broth, orange juice, onion and rice. Heat to a boil. Cover and cook over low heat 10 min.
3. Return chicken to skillet. Cover and cook 10 min. Or until the chicken and rice are cooked. Stir in parsley.
** for special touch, saute orange slices in a hot nonstick skillet until lightly browned. Garnish chicken with slices,

-♥Essie