Pretty in Pink

What you'll need:
- salmon pieces
- broccoli, fresh or frozen
- Far East rice box, any flavor
- Pam
- 1 type of fresh herbs ( I used parsely)
- Spices: salt, pepper, garlic and onion powder
- lemon juice

Protein:

Before: Defrost fish, place on a sprayed piece of foil on a cookie sheet. Spray the fish with Pam 2x, add salt, pepper, 1 tsp. lemon juice and chopped herbs to top of fish. 

During: Place in 350 degree oven for ~25 minutes or until middle is light pink. 

Veggie:

Before: Cut broccoli into sprigs, place on a sprayed piece of foil on a cookie sheet. Spray the broccoli with Pam, top with salt, pepper, garlic and onion powder. 

During: Place in 350 degree oven for 15 mins if fresh or until bright green, and ~20 minutes if frozen. 

Carbohydrate: 
Before: Place the rice in a pot with only half the spice packet that comes inside with the appropriate amount of water as indicated on the box. 
During: Bring to boil, then simmer for ~15-20 minutes. Fluff with a fork. 

After!

, Love Sarah

Tomato Sauce Chicken with Tumeric Cauliflower

What you'll need:
- Chicken legs on the bone
- Frozen cauliflower
- 10-minute boil in bag brown rice 
- Onion
- Canned chopped tomato, low sodium
- Spices: tumeric, salt, pepper, garlic, onion powder
- Minced garlic, fresh or bottled 
- Pam Spray
- Olive oil

Protein:

Before: Slice or chop the onion onto a pan drizzled with olive oil. Cook until soft, add the canned tomatoes with a dash of salt, pepper, and minced garlic to taste.

 During: Place the raw chicken legs in a lined pan and top them the onion/tomato mixture and pop in the oven at 350 degrees for ~45 minutes.

Veggies: 

Before: Line a pan with foil and spray with Pam. Place the cauliflower on the pan and spray with more Pam. Sprinkle with salt, pepper, garlic and onion powder, and tumeric. 

During: Place in the oven at 350 for ~45 minutes if frozen or ~20 minutes if defrosted.

Carbohydrates:

Before: Place the brown rice bag in a pot of boiling water

During: Cook for 10 minutes and empty into a bowl and add salt, pepper, and garlic powder to taste

After!

 

Sarah

A Farro-way Crab dinner - now super close!

What you'll need:
- 10-minute farro (ex. Trader Joes)
- Surimi/imitation crab
- avocado
- feta cheese
- 1/2 large zucchini
- light mayo
- mustard
- salt and pepper

Protein: 

Defrost the imitation crab and give about 1/3 package a rough chop and toss in a bowl

Vegetable:

Thinly chop the raw zucchini into very small pieces and cube the avocado into bite size pieces. Add both into the bowl with the imitation crab. Then add 1-2 TB of light mayo and 2 TB of mustard. Finish with salt and pepper to taste. 

Carbohydrate:

Bring 1/2 cup of farro and 1 cup of water to boil, then simmer for ~10 minutes. Drain excess water then add ~ 2 TB of crumbled feta cheese right when its hot so it'll become melty goodness!

After!

, Sarah

Chick Chock Chili

What you'll need:
- lean ground veal
- can of red kidney beans
- whole wheat wrap
- mushrooms, sliced
- raw spinach
- onions
- chili spice
- tomato sauce
- salt/pepper, garlic powder

Protein: 

 Saute an onion in a sauce pan in a drizzle of olive oil. Add the veal and cook until browned. Incoporate ~1/2 cup of tomato sauce, chili and garlic powder, salt and pepper. Let simmer for 5-10 minutes. 

Carbohydrate:

Lay the whole wheat wrap on a plate. 

Vegetable:

Wash the spinach and lay it on top of the wrap. -- Then add the veal/mushroom mixture and enjoy!

, Sarah

Simple Salmon Supper

What you'll need:
- filet of salmon
- 10-minute brown rice in a bag
- romaine lettuce
- tomato
- cucumber
- soy sauce (low sodium)
- pre-crushed garlic
- brown sugar
- olive oil
- apple cider vineger
- salt/pepper

Protein:

Before: Preheat the oven to 350 degrees. Place the salmon on foil in a pan or a cookie sheet. Pour ~ 1TB of soy sauce on the salmon, rub ~1 TB of crushed garlic on the salmon then top it off with a 1 tsp sprinkle of brown sugar.

During: Put the salmon in the oven for ~ 20 minutes or until the middle of the fish is light pink and flakes. 

Vegetable:

Before: Wash the romaine lettuce, tomato and cucumber and give them all a quick rough chop,

During: Toss em in a bowl and drizzle olive oil, apple cider vinegar, salt and pepper to taste. 

Carbohydrate:

Before: Boil a pot of water

During: Stick in the bag of 10-minute rice, let it boil for 10-minutes then take out the bag of rice/drain the water. Add salt/pepper to the rice as desired. 

After!

, Sarah

A Meal with Veal

What you'll need:
- Lean ground veal , 1 lb
- 1 egg
- 1/3 C bread crumbs
- Spices: salt, pepper, garlic, paprika, seasoned salt
- Olive oil
- Couscous 
- Frozen broccoli in a SteamFresh bag (or any other veggie)
http://www.birdseye.com/vegetable-products/steamfresh-pure-simple/broccoli-florets
- Any salad dressing (I used an Asian-styled one)

Vegetables:

Before: Take out the frozen bag of broccoli and place it straight into your microwave for 4-6 minutes. 

During: Let the bag stand after microwaving for ~5 minutes, empty it into a bowl then toss on 1-2 TB of salad dressing

Protein:

Before: Mix the ground veal with the egg and breadcrumbs along with your favorite meat spices (salt, pepper, season salt, paprika, garlic) . Form the meat into patties and then wash your hands!

During: Heat up a skillet with a TB of olive oil and place the patties on the skillet to cook until no pink is seen in the middle. The patties will still taste wonderful even if it looks like a Pac Man :). Once they are cooked, place the patties on plate with paper towel . Get that pan soaking in soapy water while you dine!

Carbohydrate:

Before: Put the raw couscous in a bowl/pot and boil up some water. 

During: Combine the water and couscous and spice packet if it comes with it (if not, just add some salt, pepper, and garlic powder). Cover the pot/bowl for 5-7 minutes then fluff with a fork.

AFTER!

, Sarah

Sushi For Dummies

What you'll need:
~ 30 Minutes 
- Mock crab
- Broccoli, fresh or frozen
- Brown rice
- Scallions
- Light mayo
- Mustard
- garlic powder, salt, pepper  
- Ziplock Zip n Steam microwave bag (optional) http://www.ziploc.com/Products/Pages/ZipSteamMicrowaveCookingBags.aspx
- Light soy sauce

Protein

Before: Defrost mock crab, either overnight in the fridge, or in a steamer pot. 

During: Shred with a fork, so its stringy

Veggies

Before: Stem and wash broccoli if using fresh.

During: Steam broccoli in a steam pot or boil them in a pot of water until bright green. You can also use a Ziplock Zip' N Steam microwave bag. Then, Mix the broccoli with the crab and add approx 2-3 TB of mayo and 1TB mustard, salt, pepper and garlic powder.

Carbohydrates:

Before: Boil up some brown rice, 1 C rice to 2.5 C water, then let it simmer until soft (~25 minutes). Chop up some scallions.

During: Top rice with scallions, add salt and pepper to taste. Feel free to have some light soy sauce for dipping! 

AFTER!!! 

, Sarah