Eating healthy doesn’t mean giving up on flavor! These platters are thoughtfully crafted to deliver the best of nutrition and taste in every bite. Whether you’re a seafood lover or prefer chicken, these meal options cater to a variety of preferences. The recipes are simple yet packed with fresh ingredients to make mealtime satisfying.
Platter 1: A Classic Seafood Combination
The star of Platter 1 is the fried fish paired with a colorful medley of rice, peas, carrots, and corn. The vibrant salad, featuring avocado, onion, tomato, and cilantro, brings a refreshing twist to the dish. To enhance the flavors, a squeeze of lemon and a pinch of salt work wonders.
Ingredients:
- Fried Fish: Fresh fish fillets, oil for frying, seasoning (salt, pepper, garlic powder).
- Rice Mix: White rice, peas, carrots, and corn.
- Salad: Avocado, onion, tomato, cilantro, lemon, and salt.
Cooking Steps:
- Prepare the Fish: Pat the fish fillets dry, season, and fry them until golden and crispy.
- Cook the Rice: In a pot, cook rice and mix it with steamed peas, diced carrots, and sweet corn.
- Make the Salad: Chop the veggies, toss them with fresh cilantro, and add a squeeze of lemon and salt.
- Assemble the Platter: Place the fried fish on a plate, add the rice mix, and serve the salad on the side.
Platter 2: Chicken and Potatoes Delight
This hearty platter features succulent chicken, golden potatoes, and a side of rice. The accompanying salad of lettuce, tomato, onion, and avocado adds a crisp and tangy freshness.
Ingredients:
- Chicken: Skinless chicken pieces, seasoning (paprika, garlic powder, salt).
- Golden Potatoes: Potatoes, olive oil, salt, and pepper.
- Rice: Steamed white rice.
- Salad: Lettuce, tomato, onion, avocado, lemon, and salt.
Cooking Steps:
- Cook the Chicken: Season the chicken and cook it until tender, either grilled or pan-seared.
- Prepare the Potatoes: Cut the potatoes into wedges, season, and roast until golden and crispy.
- Make the Salad: Toss lettuce, diced tomato, chopped onion, and sliced avocado with lemon juice and salt.
- Serve: Plate the chicken, potatoes, and rice, with the salad as a side.
Platter 3: Stir-Fried Goodness with Chicken and Veggies
A quick and easy stir-fry of chicken, broccoli, onion, and tomato takes center stage here. Boiled potatoes and rice make it a complete and satisfying meal.
Ingredients:
- Stir-Fry: Chicken, broccoli, onion, tomato, soy sauce, garlic, and oil.
- Boiled Potatoes: Whole potatoes, salt, and butter (optional).
- Rice: Steamed white rice.
Cooking Steps:
- Prepare the Stir-Fry: Heat oil, sauté garlic, and stir-fry chicken and veggies until tender and flavorful.
- Boil the Potatoes: Cook the potatoes until soft, season with salt, and add butter if desired.
- Cook the Rice: Steam white rice until fluffy.
- Serve: Combine the stir-fry with the sides for a wholesome meal.
Platter 4: Hearty Fried Fish and Lentils Feast
This platter combines crispy fried fish, savory lentils, and rice. A simple salad of onion, tomato, and cilantro adds brightness to the dish.
Ingredients:
- Fried Fish: Fresh fish fillets, oil, and seasoning.
- Lentils: Lentils, garlic, onion, turmeric, cumin, salt, and pepper.
- Rice: Steamed white rice.
- Salad: Onion, tomato, cilantro, lemon, and salt.
Cooking Steps:
- Cook the Lentils: Simmer lentils with garlic, onion, turmeric, and cumin until tender.
- Fry the Fish: Prepare and fry the fish as in Platter 1.
- Prepare the Salad: Chop the onion, tomato, and cilantro, then season with lemon and salt.
- Serve: Plate the lentils, fish, and rice, with the salad on the side.
Calorie Breakdown for Each Platter
- Platter 1: Approximately 600–700 calories
- Platter 2: Approximately 700–800 calories
- Platter 3: Approximately 600–750 calories
- Platter 4: Approximately 650–750 calories
FAQs
Q: Can I use brown rice instead of white rice?
A: Absolutely! Brown rice adds fiber and nutrients to your meal.
Q: How do I store leftovers?
A: Store each component in separate airtight containers in the refrigerator for up to 3 days.
Q: Can I substitute fish with another protein?
A: Yes, chicken or tofu works well as a replacement.
Q: Are these meals kid-friendly?
A: Definitely! You can adjust the seasoning to suit your child’s taste preferences.
