Go-To Easy Recipes

Hi I am new here and have been doing lots of starry with prawns or salmon or chicken plus extra veg and a small 80 g serving of brown rice with it. What about some 5% lean steak mine with sweet potato some tinned tomatoes, herbs etc and some grated mozzarella ?

FRESH SALMON PATTIES


1 tablespoon extra-virgin olive oil
¼ cup minced onion
2 tablespoons minced red bell pepper
2 tablespoons minced celery
salt and pepper to taste
1 tablespoon capers
1 ¼ pounds fresh wild salmon, coarsely chopped
1 egg
¼ cup panko bread crumbs
2 cloves garlic, minced
1 teaspoon Dijon mustard
1 pinch cayenne pepper
1 pinch seafood seasoning (such as Old Bay®)
1 tablespoon panko bread crumbs, or to taste
2 tablespoons olive oil, or as needed


Directions
Step 1
Heat extra virgin olive oil in a skillet over medium heat. Cook and stir onion, red pepper, celery, and a pinch of salt in hot oil until onion is soft and translucent, about 5 minutes. Add capers; cook and stir until fragrant, about 2 minutes. Remove from heat and cool to room temperature.

Step 2
Stir salmon, onion mixture, egg, 1/4 cup bread crumbs, garlic, mustard, cayenne, seafood seasoning, salt, and ground black pepper together in a bowl until well-mixed. Cover the bowl with plastic wrap and refrigerate until firmed and chilled, 1 to 2 hours.

Step 3
Form salmon mixture into four 1-inch thick patties; sprinkle remaining panko bread crumbs over each patty.

Step 4
Heat olive oil in a skillet over medium-heat. Cook patties in hot oil until golden and cooked through, 3 to 4 minutes per side

Yellow Bell Pepper
Avocado
Zucchini
Red onion
Calamata Olives
Feta cheese

Chunk them up and toss in Italian Vinegarette dressing.

ez-pz!

LCWalker1955 wrote: »

Ham Wraps with Italian Fresh Salad
Basically its just tomatoes, zucchini, such as that, with some Italian seasoned vinegarette and (not sugar cured) ham slices rolled around some cream cheese.
The white chunks in the salad are smoked Gouda

Looks so good, I wonder if you can pass food through the screen!

My favorite go-to for meal prep for the last two months has been Eating Wells (website) chili lime chicken, and curry chicken. Mix up chicken batches in marinade for a couple hours and cook in a foil lined baking sheet for easy clean-up. It is very popular at my house even the kids enjoy when they get to enjoy them. I use 1/2 cup brown rice and quinoa as the base, and eggplant or squash, zucchini, red peppers roasted as veggie on top. It's a must try!

I agree 100% on the air fryer. I just discovered mine, and it has been awesome. Absolutely perfect chicken, at 1/3 of the calories and fat of fried chicken. Makes a really good egg roll too.

I also discovered a really great way to make Greek salad with no oil. Toss the lettuce, purple onion, cucumber, and tomatoes together. Sprinkle with Cavender's Greek seasoning. Throw in some feta (70 calories and ounce, bless the hearts of the sheep that provided the milk), and then just shake some red wine vinegar. You won't miss the oil. It cuts the calories down to 130 per serving.

Last one I've discovered is the "one egg, three egg white" omelet. I do carl buddig ham, onions, peppers, mushrooms, and either feta or mozzarella pearls. mix it all together in a plastic sandwich bag (zip lock). Then drop it in a pan of boiling water, cooking right in the bag. You would be amazed at how good it is. The egg white fluffs way up, I think due to the low temp (212 F versus 400 or more in a pan). No oil either. 16g of protein from the eggs and another 5 for the ham and cheese. I put salt, pepper and hot sauce in the bag when I mix it. I could eat one every day to be honest, and it is something like 300 calories.