Tuesday, October 20, 2009

"On a Diet" Take 1,000,000: Chicken and Baked Brown Rice

As I mentioned in the previous post, I was on a diet last year. I got off of the diet and then tried to get back on again this year, but it didn't work out for very long.

Now I'm trying this whole diet/lifestyle thing again. I have low metabolism and a high desire for cooking and baking good, rich, less healthy food, so yeah...not a good combination.

Also, I have the opposite problem of many overweight people. I don't eat enough, or I eat at the wrong times. Many people think all overweight or obese people gain weight just from eating too much and not working out. However, some people gain weight because they don't eat enough and when they do eat, they may eat one big meal in the day. Then the body stores that food differently than if one were to eat more regularly, even with regular exercise. That is one of the reasons I have low metabolism. In fact, I often have to remind myself to eat almost every day, but you would never guess that by looking at me. I have been working on eating more regularly for years.

Anyway, in order to jump start my 1,000,000th attempt at losing weight, I prepared this meal, which consisted of baked brown rice, "grilled" chicken breasts, and broccoli. The brown rice didn't turn out right because I didn't cook it long enough. I put it back in the oven after taking these photos, so now the rice is done and tastes better. I prepared the chicken in a cast-iron skillet over a little bit of olive oil and margarine (I reserve my butter for baked goods to save money). Instead of using fresh broccoli, I took my leftover frozen broccoli out of the freezer and microwaved some of it in a little bit of water.

Aside from the rice (before I fixed it), everything was great. Don't let my mistake on the rice deter you from making the baked brown rice, though. I've made this rice many of times. It is the only way I like my brown rice now. I also allow it to cook in 2 cups of chicken broth + 1/2 cup of water.

Wish me good luck on my diet/lifestyle change!*

1 1/2 cups brown rice, medium or short grain
2 1/2 cups water (I use chicken broth)
1 tablespoon unsalted butter (I use margarine)
1 teaspoon kosher salt

Preheat the oven to 375 degrees F.

Place the rice into an 8-inch square glass baking dish (If using a metal baking dish, add 5-10 mins).

Bring the water (or chicken broth), butter, and salt just to a boil in a kettle or covered saucepan. Once the water boils, pour it over the rice, stir to combine, and cover the dish tightly with heavy-duty aluminum foil. Bake on the middle rack of the oven for 1 hour.

After 1 hour, remove cover and fluff the rice with a fork. Serve immediately. (or the next day, you could use the leftover brown rice in healthy shrimp fried rice!)

*Even though I will be on a diet for awhile (let's hope!), I plan to continue making desserts every so often because I enjoy baking more than cooking. I will just be sure to give most of it to my friends, students, and family hehe.


  1. Good luck! I really struggle with making good choices and have been putting off starting a food diary again, which seems to work best for me. The one I use is Livestrong.com/thedailyplate. The nicely browned chicken looks espcially delicious!

  2. OH ugh - I feel your pain. I also have a fairly low metabolism but love to cook and bake. It is definitely NOT a good combination. Chicken, broccoli and brown rice is a good combo though. Hope you can stick with it better than I do!!! Good luck!!!

  3. Hi, Mem

    Let me join not only in wishing you well on your lifestyle change, but I would also like to join you in making that change with you. Especially since I learned the "news" about what is going on at the school, I really want to get myself marketable for other possibilities. Thank you for your willingness to try, try, try! You're the greatest daughter a mom could have :o) God bless us both, sweetheart!

  4. Um, I forgot to mention that your pictures look delicious and nutritious--if I had to eat food that looks like your pictures do then I wouldn't mind being on a diet! I can't cook l like you and I am certainly no photographer, but you truly inspire me, young lady!


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