Food for Tots

This week's recipe of the week consists of 6 - 8 oz salmon with sides of broccoli and rice. Whole pieces of salmon are cheaper and easier to cook than individual packaged pieces. When choosing which rice to buy brown rice has more nutrient's than its white counterpart.

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Rice

1. Take 1 cup of uncooked rice and place it in a pot​

2. Rinse the rice in the pot two to three times with water

3. After the rice is rinsed place two cups of water in the pot

4. Place the pot on the stove at high heat until it comes to a boil

5. Let the water boil for 2 mins, and reduce temperature to low heat

6. Wait for the water to completely evaporate (about 15 - 20 minutes and serve)

7. ​​If cooking for big family use 2 parts water for 1 part of rice

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Salmon

1. Defrost salmon if it is frozen

2. Take out a baking pan and line it with foil

3. Lightly oil the baking pan with olive oil (this helps prevent the salmon from sticking to the foil)

4. Season both sides of Salmon with seasoning of choice

   • Remember to keep track of how much salt/sodium is in your seasoning​​

   • Lemon pepper or garlic and herb seasoning goes well with salmon

   • If using a "no salt" seasoning add salt sparingly to the salmon

5. If available use herbs to garnish salmon and provide taste as well

6. Preheat oven to 375ºF

7. Bake for 20 mins or until salmon is flaky

8. If Salmon is whole cut salmon into small 6 - 8 oz portions (about the size of your hand) and serve

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Broccoli

1. Thoroughly wash broccoli if the package does not say pre-washed

2. If whole broccoli was purchased cut the broccoli into small florets and proceed to the next step

3. Fill 3/4ths of the pot with water and place on the stove at high heat

4. Bring the water to a boil and carefully dump broccoli into the pot

5. Let the broccoli cook for 2-3 minutes and pour water and broccoli through a colander

6. Lightly salt and pepper the broccoli to add taste

7. Some grocery stores offer bags of broccoli that you can microwave for 5 minutes in a bowl with a little bit of water

8. Can also roast broccoli tossed in olive oil and light salt in the oven for 425ºF for 20 minutes