Meat of your choice about a 1/2 pound, Brown rice about a cup, Small Can of peas, Small Can of carrots, Small Can of green beans, Minced garlic, Fresh ginger, Fresh celery, Fresh spring onions, Some Tony Chachere's.

Heat a medium pan add a little butter and minced garlic. When you smell the garlic add the meat and sear do not waste any of the fat out of the meat. Fill pan with water about an inch from the top and boil water and meat for 10 mins. Add all other vegetable and turn heat to simmer. Get the rice cooking in another pan use stock from soup dish, cook to instructions. Add rice to soup mix once cooked. Simmer and let cook covered for 20-30 mins. Add Tony Chachere's to taste.

Here's the beer Brat version I did.

 

Here's the chicken version.

 

Wow, thanks!!
I listed it to my https://onplanners.com/planners/best...healthy-eating
Thats like 200 calories for 100 g