Tag: #healthy

Salmon Fried Rice Bowl

I don’t know about you, but I love making bowl for dinner lately. You can add any protein, veggie or starch of choice! They are quick to put together, easy for meal prep and a perfect balance of nutrients.

This Salmon Fried Rice Bowl was made with very quick ingredients . I actually used a frozen blend fried rice and spiced it up. I know some people aren’t for the frozen veggies or canned items that are a short cut but life gets busy and it’s good to have a these items in the freezer for those quick and healthy meals.

Salmon Fried Rice Bowl

Ingredients:

Rice:
1 small yellow onion, diced
6 mini colored peppers, diced
4 garlic cloves, minced
16 oz bag frozen fried rice
2-3 eggs
1-2 tablespoons olive oil or avocado cooking spray
1-2 tablespoons light soy sauce
2 teaspoons onion powder
2 teaspoons garlic powder
sprinkle pepper

Salmon:
1lb salmon, cut into bite size pieces (try and cut around same size for even cooking)
1 tablespoon of olive oil or avocado spray
2 teaspoons chili powder
2 teaspoons paprika
2 teaspoons onion powder
2 teaspoons garlic powder
Sprinkle salt & pepper

Toppings:
Avocado, sliced
Fresh jalapeño, sliced
green onion, sliced
sriracha

Directions: Heat a medium skillet on high heat. Pre-heat air fryer for 4 minutes. In a medium bowl add in the salmon pieces, oil and seasoning. Mix well to make sure salmon is evenly coded. Add the salmon to air fryer pan or basket. Cook at 400° for 8-10 minutes flipping halfway through. (Note: Cooking time will vary based on air fryer and sizes of salmon pieces)

In the heated skillet add the olive oil and let heat for a minute. Next add in the onion, peppers and garlic and cook 2-3 minutes until it becomes fragrant. Add in the frozen fried rice next and cook 3-4 minutes. Mixing often to avoid sticking. Season the mixture with seasoning (add other flavors if you’d like) and drizzle in soy sauce and let cook another few minutes. Make a well in the middle of the rice, add in the eggs and scramble. Let cook 1-2 minutes and then mix all the rice together.

To assemble the bowl add the fried rice to the bottom and top with the salmon bites. Add your desired toppings. I used avocado, green onion, jalapeño and sriracha. Enjoy!




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Corn Casserole Muffins (Air Fryer)

I love to experiment with side dish recipes. These air fryer corn casserole muffins are a healthier and individual alternative to my original corn casserole. These have no butter at all and are made with less of each ingredient. They are delicious and tender. I actually served with chili and it was a perfect side dish.

Give these a try!

Corn Casserole Muffins

Ingredients:
3/4 cup Jiff corn muffin mix
6 T light sour cream
1 egg
15 oz canned corn
3/4 cup + 2 T canned creamed corn

Directions: In a medium bowl mix all the above ingredients till fully incorporated. Evenly add the mixture to 10 silicone cupcake liners. Preheat the air fryer, (mine preheats 400° for 4 minutes.) Add the cupcake liners to the basket or rack and cook at 330° for 15-17 minutes. Using a toothpick or knife, check a muffin to see if it comes out clean. If so, remove from the oven and let rest a few minutes, if the knife isn’t clean place back in the air fryer a few minutes. Enjoy.

Note: I use an air fryer oven. All air fryers are different. This cook temp/time may need to be adjusted to your specific air fryer. Cook time and temp is always trial and error with air fryers. You should check the muffins prior to the 15 minute mark. Maybe at the 10 minute mark.

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Healthy Air Fryer Chicken Thighs

I just recently started Weight Watchers again for the new year. It’s time to really get it together. Last year was a mess with eating and I feel like I didn’t focus on the healthy eating as much as I should have. Since I got this air fryer I’ve made so many dishes so it’s definitely helping me eat better. The things you can do with it, are endless.

This chicken recipe is marinated with Greek yogurt. The yogurt makes it super juicy and moist. I love the flavor it gives, too. Instead of using a marinade with oil this is a healthier lighter alternative. You have to give this recipe a try!

Please keep in mind not all air fryers are created equally. You may need to adjust the temp and cook time to your specific model type.

Healthy Air Fryer Chicken Thighs

Ingredients:
1 cup non fat Greek yogurt
2 T ranch seasoning
1 T olive oil
6-8 chicken thighs, boneless & skinless

Directions: In a small bowl mix together Greek yogurt, ranch seasoning and olive oil. In a deep dish pan or zip lock bag add the chicken and cover chicken with the Greek yogurt mixture on both sides. Let marinade for at least 30 minutes or up to 24 hours.

To cook, preheat the air fryer. Spray the basket or rack with cooking spray. Line the bottom of the air fryer with foil for easy clean up. (Note: I have an oven air fryer) Add chicken to the rack and cook at 370° for 17-19 minutes, flipping halfway through. I like the nice charred edges on the chicken, however you can reduce time if you prefer. Check the chicken with an instant read thermometer. The internal temp at the thickest part of the thigh should be 165°. You may need to cook the chicken in batches, or if you have an oven air fryer, you can add 2 racks and rotate racks half way through. Let rest a few minutes before enjoying.

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Crispy Skin Pan Seared Alaskan Salmon

Funny story about salmon is I just started eating it probably 2 months ago. I got some from an organic meats monthly membership and ever since then I’ve made it probably 8 times. I’ve been buying it when it’s on sale and just vacuum sealing it to freeze it. It thaws really quickly so you can take it out in the morning and have a healthy protein to cook up after work. I never liked salmon at all. To me it was always so fishy tasting and SMELLING. I completely stayed away from it. I’m loving it now. Maybe it’s just that my taste has changed, maybe I realized how good it was for me, maybe the way I prepare it just takes away the fish flavor…..I don’t know what it is, but I’m SO happy I tried it. It’s a much meater fish and I think that’s why I enjoy it.

Here’s what I do to make my Alaskan salmon with the crispy skin. I’ve yet to make skinless salmon. I’m not really sure I ever will. I want those nutrients and the flavor of a crispy salmon skin, is delicious. Wow, I never thought in a million years I’d be saying that.

So, if you like salmon, this is probably a simple recipe for you. If you don’t like salmon or are on the fence about the flavor just TRY it. The simplicity of this recipe just makes the taste that much better. I know that doesn’t mike sense. Haha!! But just give it a try!

Crispy Skin Alaskan Salmon

Ingredients:
4- 5-6 oz Alaskan Salmon portions, skin on
1/2 T dried parsley
2 t salt
2 t pepper
2 t garlic powder
4 T salted butter, cut in slices
1 lemon, juiced
3 T olive oil

Directions: Heat a large skillet over medium high heat. Pat the salmon dry with a paper towel on both sides. Especially the skin side. (Note: A wet skin will not get crispy) Season both sides of the salmon with parsley, garlic powder and salt and pepper. (Add more seasonings to taste) Once pan is hot enough, add in olive oil and let heat 1-2 minutes.

Add salmon to the hot pan skin side down. I like to give it a little push to make sure the skin fully makes contact with the pan. Complete with all pieces of salmon. The cooking time is always going to depend on the thickness of your salmon. You are looking for an internal temperature of 145. You want the inside of the salmon to look translucent and pink at the same time. Lower the heat to medium.

I cook mine for about 10-12 minutes on skin side and about 7-8 minutes on the other side. The side with the skin should be cooked a little longer to make sure it’s done. You can use an instant read thermometer to check the temperature.

After you flip the salmon and have skin side up and after cooking for about 7 minutes you will want to add the butter and the juice from the lemon right into the pan. Make sure to not flip the salmon again or you’ll lose that crispy skin. Move the butter and lemon juice around to make sure it’s evenly coated on the bottom of the pan. Cook another 3-4 minutes. I like to brown the butter personally it give is a nice flavor. Watch to not burn it.

Once salmon is done, move to plates and drizzle a little lemon juice and any butter left from the pan over the salmon. Make sure it’s the side with no skin. Serve and enjoy! Let me know how you like this recipe!

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Baked French Fries with Romano Cheese & Parsley

Eating healthy is hard! It’s hard for anyone who loves to eat. I constantly crave all the bad things. Like pizza, tacos, wings, burgers or fries. I wish I craved fruits and vegetables. I will never be that person, unfortunately.

So, when your eating healthy you really learn new ways to make your favorites. That’s what happened with these baked french fries. I decided to make some and they came out great. It’s great alternative. I made them with a lean blue cheese burger with no bun.

Baked French Fries with Romano Cheese & Parsley

Ingredients:
2 Russet potatoes, cut into matchsticks/fries
2 T oil
2 t garlic powder
3 t salt
1 T Romano cheese
2 t parsley

Directions: Preheat oven to 375. In a bowl add the potatoes, 1 t of salt, garlic powder and olive oil. Mix well to coat all of the potatoes. Bake in oven for 50-60 minutes. flipping half way. When completed add cooked fries to a bowl and sprinkle the remaining salt, parsley and Romano cheese and serve.

Note: You can cook these longer if you’d prefer. It all depends on what texture you are looking for. I only made 2 potatoes as they should be eaten all at one time. They may not be great left over. Feel free to add a slight drizzle of oil when they come out of the oven to help the seasoning stick.

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Mediterranean Chicken Bowl Meal Prep

Meal prepping although may be tedious can really make your life easier.  It will keep you focused and makes life so much easier.  Take a few hours this weekend to make some amazing dishes to have throughout the week.  The key to making meal prep successful is making sure you do what you know.

You don’t need to make a chicken dish with 72 ingredients that takes hours to prepare.  Just so something simple.  Marinade chicken and toss on the grill or in the crock-pot.  I am the first person to say I don’t like basic meals.  However, when it comes to meal prepping basic is really the best way to be. It will be much quicker for you if you just do simple recipes.  This recipe has chicken with Mediterranean flavors topped with a tomato salad and served with  couscous

Mediterranean Chicken Bowls

Ingredients:
6 chicken thighs or breasts, boneless and skinless
3 T Greek yogurt
1 T Olive Oil
1 lemon, juiced
2 t red wine vinegar
3 garlic cloves, minced
1/2 T oregano
1/2 T garlic powder
1/2 T onion powder
Sprinkle: Salt and Pepper

Directions: In a bowl mix all above ingredients together minus the chicken.  Once well mixed add in the chicken and refrigerator for 1 hour.  Once ready to cook you can either cook it in a saute pan or on the grill. Either way will work fine.  Make sure regardless you let the marinade drip off before putting on the grill or in the pan.  Cook until done.  Set aside.

Salad:

Ingredients:
4 campari or roma tomatoes, chopped
5 mini cucumbers, cut into half moons (you can use regular cucumbers as well)
1 small red onion, chopped
1 1/2 T Olive Oil
2 t oregano, dried
Sprinkle: Salt and Pepper
3 T Feta (optional)

Directions: Add all above ingredients minus the feta to a bowl and mix well. (The feta will be added once you are ready to eat.) Refrigerate.

Extras:
Prepared Couscous
Tzatziki sauce (homemade or store bought)

When I make this meal I use a 2 opening container. I chop the chicken up and add that to the container and then on the other side I add in the couscous.  You can decide the amounts you choose to have. I usually add about 4-5 oz of the chicken and only about 1/2 cup of the couscous.  I add the salad to a separate container.  Once ready to eat, I heat container with the chicken and then I top the chicken with the salad and 1/2 T or so of crumbled feta.  If you want to add the tzatziki sauce to the top it off you can also do that.  Just makes for a nice finish but definitely isn’t needed.  This meal is very filling and has lots of protein and vegetables.  And you’ll feel satisfied after eating it. Who doesn’t like a light healthy lunch that’s ready to go?

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