This is my meal prep for the week, really healthy and easy to make, each portion has 565cal, 42g of carbs, 25g of fat and 35g of protein !
by Jones2610
1 Comment
Jones2610
Recipe:
Ingredients needed:
-500g of salmon – 750g of spinach mixture ( frozen but you could use fresh too) – ca. 120g of onion – 2-3 garlic cloves, – 200g of rice – 2-3 tablespoons of olive oil – vegetable broth Spices: Salt, Pepper, nutmeg
Start by cooking your rice, I use an rice cooker which makes it way faster and more convenient, salt lightly and use some pepper.
Then cut your onions and your garlic gloves, then take a skillet and add a tablespoon of olive oil on medium to high heat and add your onions until they are soft and have light color then add your vegetable broth with some water and bring it to boil ( I often use before some white whine to deglaze them but that’s not needed).
After a while add the garlic and let it cook down for about 10- 15 mins, after that add spinach mixture and let it melt and cook for another 10-15 mins, then this is basically done.
Take a big bowl and mix it with the rice and then season according to your preference: I use some salt, pepper, nutmeg and some lime/lemon and I don’t think this needs much more.
Then I use the same skillet where the spinach was in take another tablespoon of olive oil and roast the salmon for 5-10 min on each side, doing the same the spices and boom you are done !
Additionally you could add some lemon wedges or things like spring onions. Hope you enjoy it !
Nutrition per meal: 532kcal | 42g carbs | 25g fat | 35g protein
1 Comment
Recipe:
Ingredients needed:
-500g of salmon
– 750g of spinach mixture ( frozen but you could use fresh too)
– ca. 120g of onion
– 2-3 garlic cloves,
– 200g of rice
– 2-3 tablespoons of olive oil
– vegetable broth
Spices: Salt, Pepper, nutmeg
Start by cooking your rice, I use an rice cooker which makes it way faster and more convenient, salt lightly and use some pepper.
Then cut your onions and your garlic gloves, then take a skillet and add a tablespoon of olive oil on medium to high heat and add your onions until they are soft and have light color then add your vegetable broth with some water and bring it to boil ( I often use before some white whine to deglaze them but that’s not needed).
After a while add the garlic and let it cook down for about 10- 15 mins, after that add spinach mixture and let it melt and cook for another 10-15 mins, then this is basically done.
Take a big bowl and mix it with the rice and then season according to your preference: I use some salt, pepper, nutmeg and some lime/lemon and I don’t think this needs much more.
Then I use the same skillet where the spinach was in take another tablespoon of olive oil and roast the salmon for 5-10 min on each side, doing the same the spices and boom you are done !
Additionally you could add some lemon wedges or things like spring onions. Hope you enjoy it !
Nutrition per meal: 532kcal | 42g carbs | 25g fat | 35g protein