-brown chicken on both sides in a bit of oil, 5 min/side give or take
-remove from pan. add all, some or none of the following: chopped garlic, onions, celery. saute till soft.
-add all, some or none of the following: salt, pepper, dried oregano, basil, smoked paprika
-pour in that can of tomatoes!
-now add like 1/3 cup uncooked white rice.
-dump the tomato-veg-rice into a casserole dish. nestle that browned chicken breast in there. cover. bake at 350 degrees for about a half hour.
-for extra decadence, once it is cooked, remove the lid and top with cheese (mozza, provolone, parmesan, swiss, whatever!) and leave it to melt in the oven for a couple minutes longer.
This is extremely filling for the calories. Despite the long list of instructions, it's also really easy and very "forgiving" and adaptable. I have thrown mushrooms in with the veg, or left the sauteed veg out altogether, or added frozen peas with the tomatoes... i've used canned tomatoes and i've used leftover spaghetti sauce. I also tend to use a corning ware casserole that is stovetop-safe (saves having to transfer everything from a frying pan into a casserole).
Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)
| current weight: 172.5