Category: Gluten Free

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Smoked Salmon Omelette with Asparagus and Greek Yogurt

omelette with smoked salmon, tomatoes and asparagus

Looking for a satisfying, nutritious meal that’s easy to prep and will keep you energized? Say hello to this smoked salmon omelette with asparagus, Greek yogurt, and a fresh burst of tomatoes! This is the ultimate brunch-for-lunch recipe that not only feels indulgent but is also packed with healthy goodness. And the best part? It’s meal-prep friendly, meaning you can make it ahead of time and enjoy a balanced, protein-rich meal on the go!

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Calories: 288kcal | Carbohydrates: 6g | Protein: 25g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.04g | Cholesterol: 341mg | Sodium: 870mg | Potassium: 512mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1501IU | Vitamin C: 11mg | Calcium: 101mg | Iron: 4mg

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omelette with smoked salmon, tomatoes and asparagus

Why You’ll Love This Recipe:

This omelette is a dream for anyone looking to eat healthier while still enjoying a flavorful and satisfying meal. The smoked salmon provides a rich source of omega-3 fatty acids, which are great for heart health and reducing inflammation. Paired with protein-packed eggs, creamy Greek yogurt, and nutrient-dense asparagus, this meal offers a powerhouse of essential nutrients

  • Eggs: Full of high-quality protein to keep you full and fueled throughout the day.
  • Smoked Salmon: A delicious way to get your omega-3s, supporting brain health and overall well-being.
  • Greek Yogurt: Adds a creamy texture while boosting the protein content without unnecessary fats. It also pairs well with the smoked salmon to even out the salty flavors.
  • Asparagus & Tomatoes: Loaded with fiber, vitamins, and antioxidants, adding a fresh and light contrast to the richness of the salmon and eggs.

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Ingredient Substituions

  • Smoked Salmon: If you don’t like smoked salmon, swap it out with cooked chicken breasts or turkey bacon.
  • Greek Yogurt: Low-Fat Sour cream is a great tangy and creamy alternative, or serve it with mashed avocados for the same creamy texture without the dairy.
  • Asparagus: Use sautéed spinach for a different green vegetable or roasted broccoli for a nutrient-packed swap.
  • Green Onions: Chives are a milder flavor, great for a subtle onion taste.
  • Sliced Tomatoes: Use Sun-Dried Tomatoes for a more intense tomato flavor or roasted Red Peppers for a different flavor and a touch of sweetness.
omelette with smoked salmon, tomatoes and asparagus

How to Prepare Smoked Salmon Omelette

  1. Cook the Asparagus: Preheat your air fryer to 400°F. Drizzle the asparagus spears with olive oil and season with a pinch of salt and pepper. Arrange them in the air fryer basket and cook for 3-4 minutes until they’re tender and slightly crispy. Set them aside.
  2. Whisk the Eggs: In a bowl, crack the eggs and whisk them well with a pinch of salt and pepper.
  3. Cook the Omelette: Heat a medium-sized frying pan with a drizzle of olive oil over medium-high heat. Pour in half the eggs and let them cook for 30-45 seconds. As the edges set, gently pull the eggs toward the center using a fork, allowing uncooked eggs to spread to the edges. Repeat until the eggs are almost fully cooked. Use a lid to help speed up the cooking process if needed.
  4. Top with Flavor: Once the omelette is cooked, add a dollop of Greek yogurt on top, followed by the smoked salmon, a few asparagus spears, and some fresh tomatoes.
  5. Repeat: Repeat the process for the second omelette or save the rest of the ingredients for a quick reheat-and-eat later in the week.

Reference the recipe card below for detailed instructions.

omelette with smoked salmon, tomatoes and asparagus

Meal Prep Pairings

  • Greek Yogurt Fruit Parfait: Fruit parfait adds a touch of sweetness and provides a balance of protein, fiber, and antioxidants. It’s a great option for a balanced breakfast or snack.
  • Whole Grain Toast: Toast adds a satisfying crunch and pairs well with the omelette. Whole grains offer more fiber and nutrients compared to white bread.
  • Sweet Potato Wedges: Sweet potatoes add a satisfying, slightly sweet flavor and are rich in fiber and vitamins. They make a hearty and nutritious side.
omelette with smoked salmon, tomatoes and asparagus
omelette with smoked salmon, tomatoes and asparagus

Healthy Smoked Salmon Omelette with Asparagus

A delicious smoked salmon omelette topped with Greek yogurt, asparagus, and fresh tomatoes, perfect for a healthy and satisfying meal.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast, lunch
Cuisine American
Servings 2
Calories 288 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • Air Fryer

Ingredients
  

  • 4 oz smoked salmon
  • 4 large eggs
  • 2 tablespoons green onions (chopped)
  • 2 tablespoons Greek yogurt
  • 1/2 cup tomatoes (sliced)
  • 10 asparagus spears
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

Instructions
 

  • Cook the Asparagus: Preheat the air fryer to 400°F. Drizzle the asparagus with olive oil, salt, and pepper. Air fry for 3-4 minutes until tender and slightly crispy. Set aside.
  • Whisk the Eggs: Crack the eggs into a bowl. Add a pinch of salt and pepper, then whisk well.
  • Cook the Omelette: Heat a frying pan over medium-high heat with a drizzle of olive oil. Pour in half of the eggs. After 30-45 seconds, as the edges set, pull the eggs toward the center with a fork. Repeat until almost fully cooked. Cover with a lid if needed to speed up cooking.
  • Top with Flavor: Once the omelette is done, top with a dollop of Greek yogurt, smoked salmon, a few asparagus spears, and fresh tomatoes.
  • Repeat: Repeat for the second omelette, or save the ingredients for later.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 288kcalCarbohydrates: 6gProtein: 25gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.04gCholesterol: 341mgSodium: 870mgPotassium: 512mgFiber: 2gSugar: 3gVitamin A: 1501IUVitamin C: 11mgCalcium: 101mgIron: 4mg

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Frequently Asked Questions

Can I use egg whites only for this recipe?

Yes, you can use egg whites only if you prefer a lower-fat option. Substitute the 4 whole eggs with 8 egg whites. The cooking process remains the same.

How do I know when the omelette is fully cooked?

The omelette is done when the eggs are set and no longer runny. The edges should be slightly golden, and the center should be firm but still moist.

How can I adjust the recipe for larger batches?

To make a larger batch, simply multiply the ingredients as needed. Cook the omelettes in batches to avoid overcrowding the pan, and keep cooked omelettes warm in a low oven until ready to serve.

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Low Carb Shrimp Zucchini Boats

shrimp zucchini boats

If you’re on the hunt for a quick, budget-friendly, and incredibly tasty dish that’s low carb and high in protein, you’ve hit the jackpot with these Shrimp & Artichoke Zucchini Boats! Picture this: tender zucchini filled with a savory shrimp and artichoke mixture, all topped with a sprinkle of Parmesan and fresh Roma tomatoes. Not only is this meal a breeze to prepare, but it also packs a flavorful punch that will make you forget you’re eating healthy. Whether you’re meal prepping for the week or whipping up a quick dinner after a long day, this recipe is sure to become a staple in your kitchen. Ready to dive in? Let’s get cooking!

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Calories: 251kcal | Carbohydrates: 13g | Protein: 21g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 139mg | Sodium: 354mg | Potassium: 846mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1173IU | Vitamin C: 52mg | Calcium: 136mg | Iron: 2mg

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shrimp zucchini boats

5 Reasons You’ll Love This Recipe:

  • Quick and Easy: With just a few simple steps, you can have this delicious meal prepped and ready to go in under 30 minutes. Perfect for busy weeknights!

  • Low Carb, High Protein: This dish is a fantastic way to keep your carbs low while still packing in plenty of protein, thanks to the shrimp.

  • Budget-Friendly: Zucchini and shrimp are affordable, and by using marinated artichokes, you’re adding tons of flavor without the need for extra ingredients.

  • Meal Prep Magic: These zucchini boats reheat beautifully, making them an excellent choice for meal prepping your lunches or dinners for the week.

  • Flavor Explosion: The marinated artichokes add a zesty, tangy kick that elevates the whole dish, turning simple ingredients into something extraordinary.

Why Marinated Artichokes Are a Meal Prep Hack:

Using marinated artichokes is a genius way to amp up the flavor in your meals without any extra fuss. They come pre-seasoned, so you’re saving time on chopping and seasoning while still getting a burst of flavor. Plus, they add a great texture and an extra serving of veggies to your dish, making it even more nutritious. Toss them into salads, pasta, or like in this recipe, as part of a tasty filling for your zucchini boats. It’s an easy way to add a gourmet touch to your meals with minimal effort!

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Ingredient Breakdown

  • Zucchini is the perfect low-carb vessel for our savory filling. Its mild flavor allows the other ingredients to shine while providing a tender, slightly sweet base. When hollowed out and air-fried, it becomes soft yet firm enough to hold the delicious shrimp and artichoke mixture. Plus, zucchini is rich in vitamins and minerals, adding a nutritious element to the dish.

  • Shrimp is a lean source of protein that cooks quickly and has a delicate flavor, making it an ideal pairing with both zucchini and artichokes. Its slightly sweet, briny taste enhances the dish without overpowering it, and it absorbs the flavors of the garlic and marinade beautifully. The shrimp adds texture and heartiness, making the dish more filling while keeping it light.

  • Marinated artichokes are the secret ingredient that takes this recipe to the next level. They bring a tangy, zesty flavor that contrasts nicely with the mild zucchini and the tender shrimp. The marination adds depth and complexity to the dish without the need for extra seasoning. Plus, artichokes are a good source of fiber, making the meal more satisfying and nutritious.

  • Garlic is the flavor powerhouse of the recipe. Its pungent, savory taste adds warmth and aroma, enhancing both the shrimp and artichokes. Garlic pairs especially well with seafood, drawing out the natural sweetness of the shrimp while adding a savory kick that ties all the ingredients together.

  • Parmesan adds a salty, nutty flavor that complements the tanginess of the artichokes and the sweetness of the shrimp. It melts slightly over the hot shrimp mixture, creating a creamy, savory topping that pulls the entire dish together. A little Parmesan goes a long way in enhancing the overall flavor profile of the meal.

  • The Roma tomato adds a fresh, juicy element that brightens up the dish. Its slight acidity cuts through the richness of the Parmesan and the olive oil, providing a refreshing contrast. Diced Roma tomatoes also add color and texture, making the zucchini boats visually appealing as well as delicious.

shrimp zucchini boats

How to Make Shrimp Zucchini Boats

  1. Hollow out the insides of the zucchini and save them for later. (Tip: Use a melon baller for easy scooping!)

  2. Drizzle the zucchini boats with a little bit of olive oil and place them flesh side down in the Air Fryer. Air fry at 350°F for about 5 to 7 minutes. Depending on the thickness of your zucchini, you may need to cook for an additional 2 to 3 minutes until tender.

  3. Meanwhile, in a large skillet over medium heat, add olive oil. Add the shrimp, minced garlic, marinated artichokes, and about 2 tablespoons of the marinade from the jar. Cook until the shrimp are pink and cooked through, about 3 to 4 minutes.

  4. Remove the shrimp and artichokes from the heat. Scoop the shrimp mixture into the zucchini boats, garnish with grated Parmesan and diced tomatoes.

  5. Serve immediately or pack them up for a perfect meal-prep option. Enjoy!

Reference the recipe card below for detailed instructions.

shrimp zucchini boats

Ingredient Swaps and Additions:

  • Swap Shrimp for Chicken: If you’re not a fan of shrimp or want to switch it up, diced chicken breast or thighs work great. Cook them the same way as the shrimp, making sure they’re fully cooked through before adding them to the zucchini boats

  • Use Fresh Artichokes: If you prefer a more subtle artichoke flavor, you can use steamed or roasted fresh artichokes instead of marinated ones. This will give the dish a more delicate taste, allowing the other ingredients to shine.

  • Replace Parmesan with Feta: For a different flavor profile, swap the Parmesan with crumbled feta cheese. Feta adds a tangy, creamy element that pairs well with the other ingredients, especially if you enjoy Mediterranean-inspired dishes.

  • Try Different Vegetables: If zucchini isn’t your favorite, you can use bell peppers, eggplant, or even large tomatoes as the base for your filling. Just adjust the cooking time to ensure your chosen vegetable is tender.

  • Spice it Up: If you like a little heat, sprinkle some crushed red pepper flakes or add a dash of hot sauce to the shrimp and artichoke mixture. It will give the dish a spicy kick that balances well with the tangy artichokes and sweet zucchini.

shrimp zucchini boats

shrimp zucchini boats

Shrimp Zucchini Boats

These Shrimp & Artichoke Zucchini Boats are a quick, low-carb, high-protein dish packed with flavor and perfect for busy individuals looking for a healthy, budget-friendly meal.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine American, Mediterranean
Servings 2
Calories 251 kcal

Equipment

  • knife
  • cutting board
  • melon baller
  • Air Fryer
  • saute pan

Ingredients
  

  • 2 zucchini (cut in half lengthwise)
  • 6 oz shrimp (peeled, deveined)
  • 1/2 cup marinated artichokes
  • 2 tablespoons garlic (minced)
  • 1 tablespoon olive oil
  • 1 tablespoon grated parmesan cheese
  • 1 roma tomato (diced)

Instructions
 

  • Prep the Zucchini: Hollow out the zucchini using a melon baller (save the insides for later).
  • Cook the Zucchini: Drizzle a bit of olive oil over the zucchini boats. Place them flesh side down in the Air Fryer and cook at 350°F for 5-7 minutes. If needed, add an extra 2-3 minutes until tender.
  • Cook the Shrimp: While the zucchini cooks, heat olive oil in a large skillet over medium heat. Add shrimp, minced garlic, marinated artichokes, and 2 tablespoons of the marinade. Cook until the shrimp are pink and done, about 3-4 minutes.
  • Assemble & Serve: Fill the zucchini boats with the shrimp mixture. Garnish with grated Parmesan and diced tomatoes. Serve immediately or pack for a meal prep option. Enjoy!

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here.

Nutrition

Calories: 251kcalCarbohydrates: 13gProtein: 21gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 139mgSodium: 354mgPotassium: 846mgFiber: 4gSugar: 6gVitamin A: 1173IUVitamin C: 52mgCalcium: 136mgIron: 2mg

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Frequently Asked Questions

Can I make this recipe without an air fryer?

Absolutely! If you don’t have an air fryer, you can bake the zucchini boats in a preheated oven at 375°F (190°C) for about 10-12 minutes or until tender. You can also lightly sauté the zucchini halves in a skillet with a bit of olive oil before stuffing them.

Can I use frozen shrimp for this recipe?

Yes, frozen shrimp works well. Just be sure to thaw them completely and pat them dry before cooking to prevent excess water from diluting the flavors.

What can I do with the zucchini flesh I scooped out?

Don’t let the zucchini flesh go to waste! You can chop it up and sauté it with the shrimp and artichoke mixture, or save it for another dish like a stir-fry, omelet, or even a smoothie for an added veggie boost.

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Asian Crispy Cabbage Rolls: The Perfect High-Protein Meal Prep

cabbage roll

If you’re all about quick, healthy, and oh-so-tasty meal prep, I’ve got a recipe that’s going to change your game: Asian Crispy Cabbage Rolls. These rolls are packed with lean protein, fresh veggies, and savory flavors that will keep you fueled and satisfied without any fuss. Let’s dive into why this recipe rocks and how it can support your health goals!

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Calories: 276kcal | Carbohydrates: 10g | Protein: 24g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 0.1g | Cholesterol: 98mg | Sodium: 1335mg | Potassium: 913mg | Fiber: 2g | Sugar: 4g | Vitamin A: 5223IU | Vitamin C: 8mg | Calcium: 44mg | Iron: 2mg

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What Makes These Cabbage Rolls Awesome?

First off, these rolls are a high-protein powerhouse. Ground chicken is the star of the show, offering lean protein that helps build and repair muscle, keeps you feeling full, and supports your overall health. Paired with crunchy veggies like carrots, mushrooms, and onions, you’re getting a dose of vitamins and minerals that are just as important as your protein intake.

The napa cabbage leaves are not only a light and healthy alternative to traditional wraps, but they also add a subtle sweetness and crunch. Plus, cabbage is loaded with antioxidants and fiber, making it a fantastic choice for your gut health.

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Ingredient Breakdown: Why These Flavors Work So Well Together

When it comes to creating a dish that’s both flavorful and balanced, every ingredient plays its part. Let’s take a closer look at the star players in these Asian Crispy Cabbage Rolls and why they pair so perfectly together.

  • Ground Chicken: Ground chicken is lean, mild, and absorbs flavors beautifully. It’s a fantastic base for the savory soy sauce and fish sauce, giving you a protein-rich filling that’s light yet satisfying. Chicken’s versatility allows it to blend seamlessly with the other ingredients, letting them shine while still providing that essential protein boost.

  • Garlic (Minced): Garlic adds a punch of aromatic flavor to the dish. It’s a classic ingredient in Asian cuisine, known for its ability to enhance the taste of meats and vegetables. When sautéed, garlic becomes fragrant and slightly sweet, perfectly complementing the earthiness of the mushrooms and the sweetness of the carrots.

  • Carrot (Grated): Carrots bring a subtle sweetness and a satisfying crunch to the mix. They balance the savory notes from the soy sauce and fish sauce while adding a pop of color and texture. Carrots are also rich in beta-carotene, a powerful antioxidant, making them a nutritious addition to this dish.

  • Mushrooms (Diced): Mushrooms are the umami heroes of this recipe. They have a meaty texture that pairs well with the ground chicken, adding depth and richness to the filling. Mushrooms soak up the soy and fish sauces, amplifying their flavor while contributing their own earthy, savory taste that ties the dish together.

  • White Onions (Diced): White onions provide a sharp, sweet flavor that enhances the overall taste of the filling. When sautéed, they soften and become slightly caramelized, adding a subtle sweetness that balances the savory elements. Onions also add a nice texture contrast, keeping the filling from being too uniform.

  • Green Onions (Diced): Green onions bring a fresh, slightly pungent flavor that lightens up the dish. They’re milder than white onions and add a bit of crunch and brightness, making the filling taste more complex and layered. Their fresh, herbaceous notes are a great match for the richness of the chicken and mushrooms.

  • Soy Sauce: Soy sauce is the backbone of this dish’s flavor profile. It’s salty, savory, and rich in umami, making it the perfect seasoning for the ground chicken and vegetables. Soy sauce brings all the ingredients together, creating a cohesive taste that’s distinctly Asian and deeply satisfying.

  • Fish Sauce: Fish sauce adds a complex, salty depth that enhances the umami from the soy sauce and mushrooms. It’s a key ingredient in many Asian dishes, known for its ability to boost flavor without overpowering the other ingredients. Just a tablespoon brings an extra layer of richness and complexity to the filling.

  • Napa Cabbage Leaves: Napa cabbage leaves are the perfect wrap for this filling. They’re sturdy enough to hold everything together but tender enough to eat easily. Blanching them softens the leaves and brings out their natural sweetness, which complements the savory filling. When fried, the cabbage leaves get a delightful crispy texture that contrasts beautifully with the soft, flavorful interior.

cabbage rolls

Easy Recipe Steps for Cabbage Rolls

Imagine the aromas wafting through your kitchen as the stir fry sizzles in the pan. The fragrance of the shrimp mingling with the earthy undertones of the cabbage creates an olfactory symphony that heightens the anticipation of the feast to come. Here’s how you can enjoy this dish in less than 10 minutes:

  1. Prep Your Cabbage Leaves: Start by blanching those vibrant nappa cabbage leaves in boiling water for a few minutes until the stems soften. This makes them pliable and easy to roll, plus it brings out their beautiful, fresh flavor. Once they’re soft, let them cool down.

  2. Sauté & Stir: In a hot sauté pan, start with your diced onions and green onions for that aromatic base. Add in your ground chicken, grated carrots, and diced mushrooms. Stir everything together until the chicken is fully cooked and the veggies are tender. A splash of soy sauce and fish sauce will bring all those flavors together in a delicious umami blend.

  3. Roll It Up: Now that your filling is ready and your cabbage leaves are cool, it’s time to assemble! Place a spoonful of the chicken mixture onto the white stem area of each cabbage leaf and roll it up nice and tight. If you’ve got any cabbage left over, don’t waste it—just slice it up and stir-fry it as a side dish for another meal.

  4. Get Crispy: Heat up a non-stick frying pan with a little oil, and gently fry your cabbage rolls until they’re crispy on both sides. It only takes a few minutes, and the result is golden-brown perfection. Serve them up with your favorite dipping sauce and a sprinkle of sesame seeds for that final touch.

Reference the recipe card below for detailed instructions.

cabbage rolls

Why This Recipe is Perfect for Meal Prep

These Asian Crispy Cabbage Rolls are not just tasty—they’re perfect for meal prep. You can make a batch ahead of time, store them in the fridge, and enjoy them throughout the week. They’re easy to reheat, and that crispy texture holds up beautifully, making each bite as satisfying as the first.

With these rolls, you’re getting a balanced meal that’s low in carbs, high in protein, and full of flavor. Whether you’re looking to maintain a healthy lifestyle, fuel up after a workout, or simply enjoy a delicious meal, these cabbage rolls have got you covered.

So go ahead, give these Asian Crispy Cabbage Rolls a try, and watch how easy (and tasty!) healthy eating can be. Enjoy!

cabbage rolls

cabbage rolls

Asian Crispy Cabbage Rolls

Asian Crispy Cabbage Rolls: Savory ground chicken and veggies wrapped in tender nappa cabbage, then pan-fried to golden perfection for a delicious, high-protein meal prep.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 30 minutes
Course dinner, Main Course
Cuisine Asian
Servings 2
Calories 276 kcal

Equipment

  • knife
  • cutting board
  • saute pan
  • boiling pot

Ingredients
  

  • 8 oz ground chicken
  • 1 garlic clove (minced)
  • 1 carrot (grated)
  • 1/2 cup mushroom (finely diced)
  • 1/2 cup white onions (diced)
  • 1/4 cup green onions (diced)
  • 2 tablespoons soy sauce
  • 1 teaspoon fish sauce
  • 1 bunch napa cabbage (use 6 pieces)
  • 1 tablespoon olive oil

Instructions
 

  • Place a pan of boiling water on high heat. Add in your cabbage leaves. Blanch for a few minutes or until the white parts of the cabbage are soft. Remove from the pan and gently set aside to cool.
  • Meanwhile, add oil to a saute pan on high heat and saute the onions and green onions. Add the ground chicken, carrots, and mushrooms, and stir them around until the chicken fully cooks. Finally season with soy sauce and fish sauce and mix well. Once the ground chicken mixture is cooked, set it aside and let it cool.
  • Once your cabbage is drained and cooled, place one leaf on a clean surface. Add a spoonful of the filling mixture at the bottom of your cabbage leaf (on the white stem area). Roll up your cabbage leaf into a cabbage roll. Set the cabbage roll aside, and repeat this step. If you have any cabbage left, simply slice them and saute them in a wok with your choice of seasonings and enjoy them as a side dish for other meals.
  • Place a non-stick frying pan on medium heat and drizzle with a bit of oil. Add in your cabbage rolls . Fry for 2-3 minutes on each side. Then, flip the cabbage rolls and fry for another 1 to 2 minutes until both sides are crispy. Enjoy with your choice of dipping sauce and a sprinkle of sesame seeds.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 276kcalCarbohydrates: 10gProtein: 24gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 9gTrans Fat: 0.1gCholesterol: 98mgSodium: 1335mgPotassium: 913mgFiber: 2gSugar: 4gVitamin A: 5223IUVitamin C: 8mgCalcium: 44mgIron: 2mg

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Frequently Asked Questions

Can I use a different type of meat instead of ground chicken?

Absolutely! Ground turkey, pork, or even beef would work well in this recipe. If you prefer a vegetarian option, you can substitute the meat with crumbled tofu or a meat alternative like tempeh.

How do I keep the cabbage rolls from falling apart?

The key is to blanch the cabbage leaves just enough to make them pliable but still sturdy. When rolling, make sure to tuck in the sides of the cabbage tightly around the filling. Frying them gently helps seal the rolls and keeps them intact.

What dipping sauce pairs well with these cabbage rolls?

A simple soy sauce mixed with a little rice vinegar, sesame oil, and a pinch of red pepper flakes makes a great dipping sauce. You could also try sweet chili sauce or even a peanut sauce for a different flavor profile

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Dragon Fruit Salsa with Shrimp

shrimp with dragon fruit salsa

This Dragon Fruit Salsa with Shrimp is the perfect way to level up your salsa game. It’s not only vibrant and flavorful but also a nutrient-rich addition to your healthy lifestyle. Get ready to enjoy a dish that’s as beneficial for your body as it is delightful for your taste buds

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Calories: 121kcal | Carbohydrates: 10g | Protein: 18g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Trans Fat: 0.01g | Cholesterol: 137mg | Sodium: 423mg | Potassium: 291mg | Fiber: 2g | Sugar: 5g | Vitamin A: 70IU | Vitamin C: 11mg | Calcium: 72mg | Iron: 1mg

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Why This Salsa is a Game-Changer:

  • Refreshing & Nourishing: Dragon fruit is not only beautiful with its speckled flesh, but it’s also packed with antioxidants and vitamin C, boosting your immunity and keeping your skin glowing. Paired with shrimp, a lean source of protein, this dish is as nourishing as it is refreshing.

  • Budget-Friendly: With just a few simple ingredients, this recipe is easy on your wallet. The dragon fruit adds a touch of exotic flair without breaking the bank, and pre-cooked shrimp saves you time and effort.

  • Simple & Quick: This salsa comes together in minutes! It’s perfect for a quick lunch, a light dinner, or even as an appetizer at your next gathering.

  • Powerhouse ingredients: You’re not just making salsa—you’re creating a dish that nourishes your body from the inside out. Each ingredient plays a vital role in boosting your health, from providing essential vitamins and minerals to delivering antioxidants and anti-inflammatory benefits.

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Level Up Your Salsa Game: The Nutrient Powerhouse in Every Bite!

  • Dragon Fruit: Dragon fruit is the star of this salsa, and for good reason! This exotic fruit isn’t just pretty; it’s packed with fiber, antioxidants, and vitamin C. Fiber helps keep your digestive system running smoothly, while the antioxidants fight off free radicals, keeping your cells healthy. Vitamin C boosts your immune system and promotes glowing skin. By adding dragon fruit to your salsa, you’re infusing your meal with a refreshing sweetness and a vibrant dose of nutrition.

  • Shrimp: Shrimp is a lean, low-calorie source of high-quality protein, making it a fantastic addition to this dish. Protein is essential for muscle repair, hormone production, and overall body maintenance. Plus, shrimp is rich in selenium, an important mineral that acts as a powerful antioxidant, supporting your immune system and thyroid function. With shrimp in your salsa, you’re not only adding a savory element but also giving your body the building blocks it needs to stay strong and energized.

  • Fresh Basil: Basil brings a burst of fresh, herbaceous flavor to this salsa, but it’s also loaded with health benefits. This aromatic herb is rich in vitamin K, which plays a key role in blood clotting and bone health. Basil also contains compounds that have anti-inflammatory and antimicrobial properties, helping to support your overall well-being. Adding basil to your salsa not only elevates the flavor but also adds a layer of health-boosting goodness.

  • Red Onions: Red onions add a sharp, tangy bite to your salsa, and they’re packed with nutrients like vitamin C, fiber, and antioxidants. The quercetin in red onions is known for its anti-inflammatory properties, which can help reduce inflammation in the body. Additionally, the sulfur compounds in onions support heart health by improving cholesterol levels and lowering blood pressure. Red onions are a simple way to level up the nutritional profile of your salsa while adding depth to the flavor.

  • Lime Juice: Lime juice not only adds a zesty, citrusy kick to your salsa but also brings a ton of vitamin C to the table. This essential vitamin boosts your immune system, aids in iron absorption, and supports healthy skin. Lime juice also has natural detoxifying properties, helping to cleanse your body and support digestive health. A squeeze of lime is all it takes to brighten up the flavors of your salsa while giving your body a nutrient boost.

  • Salt: A pinch of salt ties all the flavors together and enhances the natural sweetness of the dragon fruit while balancing the acidity of the lime. Just a small amount can elevate the entire dish, making each bite more satisfying.

dragon fruit salsa

How to Make Dragon Fruit Salsa with Shrimp

  1. Prep the Shrimp: If your shrimp is frozen, defrost it according to the package instructions. Pat dry.

  2. Mix the Salsa: In a mixing bowl, combine the diced dragon fruit, fresh basil, chopped red onions, lime juice, and salt. Toss everything together gently to marry the flavors.

  3. Serve: Lay the shrimp on a plate and top with the vibrant dragon fruit salsa. Serve immediately and enjoy the burst of fresh flavors!

Reference the recipe card below for detailed instructions.

shrimp with dragon fruit salsa

Meal Prep Tips:

  • Avocado: Add diced avocado for a creamy texture and an extra dose of healthy fats.

  • Jalapeño: For a bit of heat, finely chop a jalapeño or another chili pepper and mix it into the salsa.

  • Cucumber: Add diced cucumber for extra crunch and hydration, making the salsa even more refreshing.

  • Mint: Swap half of the basil for fresh mint to give the salsa a bright, cooling flavor.

  • Protein Swap: Instead of shrimp, try grilled chicken, tofu, or even black beans for a different source of protein.

  • Fruit Swap: Swap dragon fruit with diced mango, pineapple, or even kiwi for a different but equally delicious flavor profile.

  • Red Onion Swap: If you prefer a milder flavor, swap red onions for thinly sliced green onions or shallots.

shrimp with dragon fruit salsa

shrimp with dragon fruit salsa

Dragon Fruit Salsa with Shrimp

A vibrant and nutrient-packed Dragon Fruit Salsa with Shrimp, combining sweet and savory flavors for a refreshing and health-boosting dish.
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Course lunch
Cuisine American
Servings 2
Calories 121 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl

Ingredients
  

  • 6 oz shrimp (pre-cooked, peeled, deveined)
  • 1 dragon fruit (peeled and diced)
  • 2 tabelspoons fresh basil (thinly sliced)
  • 1/4 cup red onions (finely diced)
  • 1 lime (juiced)
  • 1/4 teaspoon salt

Instructions
 

  • If the shrimp is frozen, defrost it according to packaged instructions.
  • Combine the diced dragon fruit, basil, onions, lime juice, and salt in a mixing bowl.
  • Top the shrimp with the dragon fruit salsa.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 121kcalCarbohydrates: 10gProtein: 18gFat: 1gSaturated Fat: 0.1gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.1gTrans Fat: 0.01gCholesterol: 137mgSodium: 423mgPotassium: 291mgFiber: 2gSugar: 5gVitamin A: 70IUVitamin C: 11mgCalcium: 72mgIron: 1mg

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Frequently Asked Questions

Can I use raw shrimp instead of pre-cooked shrimp?

Absolutely! If you prefer to use raw shrimp, just cook them first by sautéing or grilling until they’re pink and opaque. Let them cool before adding to the salsa

What can I serve with this salsa?

This salsa is versatile! Serve it as an appetizer with tortilla chips, as a topping for tacos, or over a bed of greens for a light salad. It also pairs well with grilled fish or chicken.

Can I use other fruits along with dragon fruit?

Yes, you can mix in other fruits like diced mango, pineapple, or even strawberries to create a more complex and fruity salsa. It’s a great way to experiment with flavors!

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Peach Salsa and Honey Garlic Chicken

peach salsa and chicken

If you’re on the lookout for a meal that’s not only quick to prepare but also packed with flavor and nutrition, you’re in for a treat. This Air Fryer Honey Garlic Chicken with Green Beans, topped with a refreshing Peach Salsa, is the perfect balance of protein, vegetables, and fruit—all cooked to perfection in under 30 minutes!

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Calories: 592kcal | Carbohydrates: 54g | Protein: 25g | Fat: 33g | Saturated Fat: 7g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 18g | Trans Fat: 0.1g | Cholesterol: 111mg | Sodium: 1911mg | Potassium: 786mg | Fiber: 6g | Sugar: 40g | Vitamin A: 1324IU | Vitamin C: 35mg | Calcium: 83mg | Iron: 4mg

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peach salsa and chicken

Why You’ll Love This Recipe

  • Balanced Nutrition: This dish brings together tender chicken thighs, crisp green beans, and a fruity salsa to give you a well-rounded meal. The chicken provides a hearty dose of protein, the green beans add fiber and vitamins, and the peach salsa offers a sweet and tangy twist with a boost of fruit.

  • Quick and Easy: With the help of an air fryer, this recipe is incredibly efficient. You’ll save time on both prep and cooking, making it a fantastic option for busy days when you need a nutritious meal without the hassle.

  • Unique Peach Salsa: Forget the traditional salsa! This peach salsa is a game-changer. It’s vibrant, refreshing, and offers a delightful contrast to the savory honey garlic chicken. The combination of juicy peaches, tangy cherry tomatoes, and aromatic basil creates a salsa that’s as exciting as it is tasty.

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Why This Peach Salsa is a Game-Changer

  • This peach salsa isn’t just any salsa—it’s a flavor explosion! The sweetness of the peach pairs beautifully with the acidity of the vinegars and the slight kick from the garlic powder. It’s a refreshing, fruity twist that elevates the dish and adds a burst of color and excitement to your meal prep rotation

peach salsa

How to Meal Prep Peach Salsa with Honey Garlic Chicken

  1. Season the Chicken and Green Beans: In a bowl, mix the honey, lime juice, soy sauce, garlic powder, pepper, and olive oil. Toss the chicken thighs and green beans in the marinade, ensuring they are well coated.

  2. Preheat the Air Fryer: Set your air fryer to 400°F (200°C).

  3. Cook the Green Beans and Chicken: Place the green beans in the air fryer basket and cook for 5-7 minutes. Remove them and set aside. Add the chicken thighs to the basket and cook for an additional 10-15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

  4. Prepare the Peach Salsa: While the chicken is cooking, dice the peach and chop the red onions, cherry tomatoes, and basil leaves. Combine all the ingredients in a bowl. Add the red wine vinegar, balsamic vinegar, honey, garlic powder, and salt. Mix well.

  5. Serve: Once the chicken is cooked, place it on a plate and top with a generous spoonful of peach salsa. Serve alongside the cooked green beans and enjoy!

Reference the recipe card below for detailed instructions.

peach salsa and chicken

Additions and Variations

  • Grains: Serve the chicken and green beans over a bed of cooked quinoa, brown rice, or cauliflower rice to add more fiber and make the meal even more filling.

  • Additional Veggies: Add other air-fried or roasted vegetables like bell peppers, carrots, or zucchini for more variety and nutrients.

  • Extra Protein: If you want to up the protein content, you can add a side of Greek yogurt or a sprinkle of nuts or seeds on top of the salsa.

  • Spicy Kick: If you enjoy a bit of heat, add some diced jalapeños or a dash of hot sauce to the peach salsa.

peach salsa

peach salsa and chicken

Peach Salsa and Honey Garlic Chicken

Air Fryer Honey Garlic Chicken with Green Beans topped with a refreshing Peach Salsa combines juicy chicken thighs and crisp green beans with a sweet and tangy peach salsa for a quick, balanced, and flavorful meal.
No ratings yet
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Prep Time 5 minutes
Cook Time 20 minutes
Course dinner, Main Course
Cuisine American
Servings 2
Calories 592 kcal

Equipment

  • knife
  • cutting board
  • Air Fryer

Ingredients
  

For the Honey Garlic Chicken and Green Beans

  • 8 oz boneless chicken thighs
  • 7 oz fresh green beans
  • 2 tablespoons honey
  • 1 lime (juiced)
  • 3 tablespoons soy sauce
  • 1 teaspoon garlic powder
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil

For the Peach Salsa

  • 1 large peach
  • 1/4 cup red onions (chopped)
  • 2 tablespoons fresh basil (htinly sliced)
  • 1/2 cup sliced cherry tomatoes
  • 1/4 teaspoon garlic powder
  • 1 tablespoon red wine vinegar
  • 1 tablespoon balsamic glaze
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt

Instructions
 

  • For the chicken and green beans, season them with the marinade.
  • Preheat the Air fryer to 400F degrees.
  • Place the chicken and green beans in the Air Fryer Basket. Cook the green the beans for about 5 to 7 minutes and remove it from the Air Fryer. Continue cooking the chicken for another 10-15 minutes until it reaches an internal cooking temperature of 165F.
  • While chicken is cooking, chop peaches, red onions, cherry tomatoes, and basil leaves. Combine in a bowl and top with balsamic glaze, red wine vinegar, honey, garlic powder and salt. Mix together.
  • Top the chicken with peach salsa and enjoy with the green beans!

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 592kcalCarbohydrates: 54gProtein: 25gFat: 33gSaturated Fat: 7gPolyunsaturated Fat: 6gMonounsaturated Fat: 18gTrans Fat: 0.1gCholesterol: 111mgSodium: 1911mgPotassium: 786mgFiber: 6gSugar: 40gVitamin A: 1324IUVitamin C: 35mgCalcium: 83mgIron: 4mg

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Frequently Asked Questions

Can I use a different type of fruit for the salsa?

Absolutely! You can substitute peaches with mangoes, nectarines, or even strawberries for a different fruity twist.

What if I don’t have an air fryer?

You can bake the chicken and green beans in a preheated oven at 400°F (200°C). Bake the green beans for 10-15 minutes and the chicken for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

Can I use chicken breasts instead of chicken thighs?

Yes, you can use chicken breasts. They may cook faster than thighs, so check for doneness around 10 minutes, and ensure they reach an internal temperature of 165°F (74°C)

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High Protein, Egg and Cottage Cheese Spinach Wrap

spinach wrap

Looking for a high-protein, delicious, and easy-to-make meal prep option? These Egg, Cottage Cheese, and Spinach Wraps are perfect for busy mornings, quick lunches, or a satisfying snack. Packed with nutrient-dense spinach, creamy cottage cheese, and protein-rich eggs, these wraps are both nutritious and versatile. You can enjoy them plain or filled with your favorite ingredients like prosciutto, fresh veggies, and cheese. Let’s dive into this simple yet flavorful recipe that will keep you fueled and ready to tackle your day!

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Calories: 46kcal | Carbohydrates: 1g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 84mg | Sodium: 79mg | Potassium: 86mg | Fiber: 0.2g | Sugar: 0.5g | Vitamin A: 840IU | Vitamin C: 2mg | Calcium: 31mg | Iron: 1mg

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spinach wrap

Why You’ll Love This Recipe:

  • High Protein: Eggs and cottage cheese are both fantastic sources of protein.

  • Veggie Boost: Spinach adds a great dose of greens.

  • Versatile: You can customize these wraps with any fillings you like.

  • Easy to Make: With just a few simple steps, you have a nutritious meal ready in no time.

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Ingredients to Fill Your Wrap

  • Mediterranean Delight: Hummus, Sliced cherry tomatoes, Kalamata olives, Cucumber slices, Feta cheese

  • Protein Powerhouse: Grilled chicken strips, Avocado slices, Red bell pepper strips, Baby arugula, A drizzle of tahini sauce

  • Classic Breakfast: Sautéed mushrooms, Crumbled bacon or turkey bacon, Shredded cheese (cheddar or Swiss), Sliced avocado

  • Italian Inspired: Sliced prosciutto, Fresh mozzarella, Basil leaves, Sun-dried tomatoes, A drizzle of balsamic glaze

  • Veggie Lover’s: Roasted red peppers, Sliced zucchini, Red onion slices, Fresh spinach leaves, A sprinkle of goat cheese

  • Spread and Sauce Ideas: Cream cheese mixed with herbs, Pesto, Sriracha Mayto, Hummus

spinach wrap ingredients

Simple Basic Steps to Make Spinach Wrap

  1. Blend the Ingredients: Combine the baby spinach, eggs, and cottage cheese in a blender. Blend until the mixture is smooth and vibrant green.

  2. Prepare the Skillet: Heat an 8 or 9-inch non-stick skillet over medium heat. Lightly spray with cooking spray to prevent sticking.

  3. Cook the Wraps: Pour about â…“ cup of the blended mixture into the heated skillet, spreading it out like a crepe. Let it cook for 2-3 minutes until the edges start to lift and you can easily flip it over. Carefully flip the wrap and cook for another 1-2 minutes on the other side until fully set.

  4. Repeat: Repeat the process with the remaining batter. You should get about 3 to 4 wraps in total.

  5. Fill and Enjoy: Now comes the fun part! Fill your wraps with your favorite fillings. Some great options include prosciutto slices, fresh tomatoes, onions, and sliced cheese. Roll them up and they’re ready to go!

Reference the recipe card below for detailed instructions.

spinach wrap

Meal Prep Tips for High Protein Spinach Wrap

  • Non-Stick Skillet Care: Use a good quality non-stick skillet to ensure easy flipping and cooking. Avoid using metal utensils that can scratch the surface. Clean the skillet thoroughly between batches if any residue starts to build up.

  • Cooling and Stacking: Allow the wraps to cool completely on a wire rack before stacking. This prevents them from becoming soggy.Place a piece of parchment paper between each wrap to avoid them sticking together.

  • Storage: Store the cooled wraps in an airtight container in the refrigerator. They will stay fresh for up to 3-4 days. If you want to store them longer, consider freezing. Lay the wraps flat with parchment paper between each one and place them in a freezer-safe bag. They can be frozen for up to 2 months.

  • Reheating: If frozen, let the wraps thaw in the refrigerator overnight. Reheat the wraps in a skillet over medium heat for about 1-2 minutes on each side or until heated through. Alternatively, microwave the wraps on a microwave-safe plate for about 30 seconds to 1 minute, or until warm.

spinach wrap

spinach wrap

High Protein, Egg and Cottage Cheese Spinach Wrap

These high-protein Egg, Cottage Cheese, and Spinach Wraps are easy to make and perfect for meal prep, offering a nutritious and versatile option for any meal.
No ratings yet
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Prep Time 5 minutes
Cook Time 10 minutes
Course lunch
Cuisine American
Servings 4
Calories 46 kcal

Equipment

  • blender
  • non-stick skillet

Ingredients
  

  • 1 cup baby spinach (packed)
  • 2 large eggs
  • 1/4 cup cottage cheese (full fat)
  • cooking spray

Instructions
 

  • Combine the spinach, eggs, and cottage cheese in a blender and blend until smooth.
  • Heat an 8 or 9 inch non-stick skillet on medium heat and lightly spray with olive oil. Pour in â…“ cup of the mixture into the pan and let it spread out like a crepe. Let it sit for about 2-3 minutes before carefully flipping it over with a spatula. Let it continue to cook for another 1 to 2 minutes on the other side.
  • Repeat the process for the remaining batter which should make about 3 to 4 wraps total.
  • Enjoy it with your choice of fillings such as prosciutto slices, tomatoes, onions, and sliced cheese.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 46kcalCarbohydrates: 1gProtein: 4gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 84mgSodium: 79mgPotassium: 86mgFiber: 0.2gSugar: 0.5gVitamin A: 840IUVitamin C: 2mgCalcium: 31mgIron: 1mg

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Frequently Asked Questions

Can I add seasonings or herbs to the wrap batter?

Absolutely! Feel free to add garlic powder, onion powder, salt, pepper, or fresh herbs like parsley or basil to the batter for extra flavor.

Can I use frozen spinach instead of fresh baby spinach?

Yes, you can use frozen spinach. Make sure to thaw and drain it well before blending with the eggs and cottage cheese to avoid excess moisture.

Can I use egg whites instead of whole eggs?

Yes, you can substitute the whole eggs with egg whites if you prefer. Use about 4 egg whites to replace the 2 large eggs.

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Refreshing Green Papaya Salad

shredded green papaya salad

Get ready to refresh your taste buds with this delicious Green Papaya Salad! Perfect for meal prep, this vibrant dish combines the crispness of green papaya and carrots with the sweetness of mini bell peppers, all tossed in a tangy and savory dressing. It’s not just delicious but also packed with nutrients, making it a fantastic addition to any healthy meal plan. Plus, it’s easy to customize with your favorite herbs and toppings. Let’s dive into this simple yet flavorful recipe!

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Calories: 43kcal | Carbohydrates: 11g | Protein: 1g | Fat: 0.2g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.04g | Sodium: 247mg | Potassium: 171mg | Fiber: 1g | Sugar: 8g | Vitamin A: 2621IU | Vitamin C: 51mg | Calcium: 17mg | Iron: 0.3mg

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shredded green papaya salad

What’s Green Papaya?

Green papaya is simply the unripe version of the tropical fruit we all know and love. Unlike its ripe counterpart, green papaya is firm and not sweet, making it perfect for salads. It’s packed with enzymes that aid digestion and is rich in vitamins A, C, and E. Plus, it’s low in calories but high in fiber, so it’s a fantastic addition to any healthy diet.

Why You’ll Love This Salad:

  • Refreshing and Light: This salad is super refreshing, making it a great side dish or a light meal on its own. Perfect for hot summer days or whenever you need a pick-me-up!

  • Flavor Explosion: The combination of tangy calamansi juice, savory fish sauce, and sweet honey creates a flavor explosion in every bite. Your taste buds are in for a treat!

  • Versatile and Customizable: You can easily switch up the ingredients to suit your taste. Add your favorite herbs, throw in some nuts, or spice it up with chilis. The possibilities are endless!

  • Meal Prep Friendly: This salad stays fresh in the fridge for a few days, making it ideal for meal prepping. Just keep the dressing separate until you’re ready to eat to maintain that perfect crunch.

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Ingredient Breakdown:

  • Green Papaya: Green papaya is the star of this salad! Its crisp texture and mild flavor make it the perfect base for soaking up all the delicious dressing. Plus, it’s packed with enzymes that aid digestion and is rich in vitamins A, C, and E. If you can’t find green papaya, try using jicama or green mango for a similar crunch and freshness.

  • Mini Bell Peppers : Mini bell peppers add a burst of color and a sweet, mild flavor that complements the tangy dressing. Their crunch adds a satisfying texture to the salad.Regular bell peppers or even thinly sliced red cabbage can be used if mini bell peppers aren’t available.

  • Carrot : Carrots bring in a touch of sweetness and a vibrant orange color, enhancing both the flavor and visual appeal of the salad. They also add another layer of crunch. If you’re out of carrots, try using daikon radish or zucchini for a different but equally delightful texture.

  • Fish Sauce: Fish sauce adds a deep, savory umami flavor that balances the sweetness and acidity of the dressing. It’s a staple in many Southeast Asian dishes for a reason! For a vegetarian option, substitute with soy sauce or tamari. If you want a milder flavor, try using a splash of light soy sauce.

  • Honey: Honey adds a natural sweetness that mellows out the tartness of the calamansi or lime juice, creating a harmonious balance in the dressing. Agave syrup or maple syrup can be used as vegan alternatives, or you can use brown sugar in a pinch.

  • Calamansi Juice (or Lime Juice): Calamansi juice brings a unique citrusy tang that’s slightly sweeter than lime juice, adding a refreshing zing to the salad. Lime juice works just as well, providing that essential bright acidity. Lemon juice can be used if you don’t have calamansi or lime. For an extra citrusy kick, a combination of lemon and orange juice could also be interesting.

ingredients for green papaya salad

Simple Steps to Make Papaya Salad

  1. Rinse and peel the green papaya and carrot. Use a handheld julienne tool or mandolin with a julienne attachment to shred them into beautiful, thin strips.

  2. Slice the mini bell peppers into thin strips. Aren’t those colors just gorgeous?

  3. Mix it up! Place the shredded papaya, carrot, and bell peppers in a small mixing bowl. Pour in the fish sauce, honey, and calamansi juice. Mix it well until everything is fully coated in that delicious dressing.

  4. Get creative! Optional: Feel free to add fresh herbs like chopped cilantro, basil, or green onions. You can also top it off with sliced chilis for some heat or chopped peanuts for a crunchy twist.

Reference the recipe card below for detailed instructions.

shredded green papaya salad

Meal Prep Tips:

  • Prep Optional Add-Ins: Chop any fresh herbs like cilantro, basil, or green onions in advance and store them in separate containers. If you’re adding chilis or peanuts, have them ready to go as well.

  • Portion Control: Divide the shredded veggies into single-serving containers for easy grab-and-go lunches or quick side dishes throughout the week. This helps with portion control and makes meal prep a breeze.

  • Add Protein: For a more complete meal, prep some protein options like grilled chicken, shrimp, or tofu. Store them separately and add them to your salad when you’re ready to eat.

  • Stay Creative: Don’t be afraid to mix things up! Rotate in different add-ins like edamame, cherry tomatoes, or sliced radishes to keep the salad exciting and flavorful each time.

shredded green papaya salad

shredded green papaya salad

Refreshing Green Papaya Salad

A refreshing and crunchy Green Papaya Salad made with shredded green papaya, carrots, and mini bell peppers, tossed in a tangy, sweet, and savory dressing of fish sauce, honey, and calamansi juice
No ratings yet
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Prep Time 10 minutes
Course Side Dish
Cuisine Asian
Servings 6
Calories 43 kcal

Equipment

  • knife
  • julienne tool or mandolin

Ingredients
  

  • 1 green papaya (unripe, medium sized)
  • 3 mini bell peppers
  • 1 carrot
  • 1 tablespoon fish sauce
  • 1 tablespoon honey
  • 2 tablespoon calamansi juice (or lime juice)

Instructions
 

  • Rinse and peel the green papaya and carrot. Use a handheld julienne tool or mandolin with a julienne attachment to shred them into beautiful, thin strips.
  • Slice the mini bell peppers into thin strips. Aren’t those colors just gorgeous?
  • Mix it up! Place the shredded papaya, carrot, and bell peppers in a small mixing bowl. Pour in the fish sauce, honey, and calamansi juice. Mix it well until everything is fully coated in that delicious dressing.
  • Get creative! Optional: Feel free to add fresh herbs like chopped cilantro, basil, or green onions. You can also top it off with sliced chilis for some heat or chopped peanuts for a crunchy twist.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 43kcalCarbohydrates: 11gProtein: 1gFat: 0.2gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.04gSodium: 247mgPotassium: 171mgFiber: 1gSugar: 8gVitamin A: 2621IUVitamin C: 51mgCalcium: 17mgIron: 0.3mg

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Frequently Asked Questions

Can I use ripe papaya for this salad?

Ripe papaya is too soft and sweet for this type of salad. For the best results, stick to green (unripe) papaya, which has a crisp texture and a neutral flavor.

Is there a vegetarian substitute for fish sauce?

Yes! You can use soy sauce or tamari as a vegetarian substitute. For a more authentic taste, look for vegetarian fish sauce alternatives made from seaweed or mushrooms.

Can I make this salad spicy?

Definitely! You can add sliced chilis or a pinch of chili flakes to the salad for some heat. Adjust the amount to suit your spice tolerance.

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Korean-Inspired Chicken Bulgogi Kebabs

chicken bulgogi kebabs

Looking for a mouthwatering, budget-friendly meal that’s perfect for summer and meal prep? Look no further! These Korean Inspired Chicken Bulgogi Kebabs are a total game-changer. They’re packed with flavor, super easy to make, and ideal for prepping ahead.

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Calories: 552kcal | Carbohydrates: 43g | Protein: 32g | Fat: 29g | Saturated Fat: 8g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Trans Fat: 0.1g | Cholesterol: 167mg | Sodium: 1758mg | Potassium: 681mg | Fiber: 4g | Sugar: 30g | Vitamin A: 172IU | Vitamin C: 11mg | Calcium: 52mg | Iron: 2mg

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chicken bulgogi kebabs

Why This Recipe is Perfect for Meal Prep and Summer:

  • Flavorful and Fun: The combination of pear, ginger, and gochujang brings a delightful sweet-spicy kick that’s sure to impress your taste buds.

  • Perfect for Summer: Grilling these kebabs is a great way to enjoy the outdoors and avoid heating up the kitchen. Plus, they’re juicy and tender, making them a perfect summer treat!

  • Easy Meal Prep: These kebabs can be made ahead of time and stored in the fridge. They’re great for quick weeknight dinners or even for meal prepping lunches.

  • Budget Friendly: Chicken thighs are generally less expensive than chicken breasts, and the marinade ingredients are pantry staples. You get a gourmet meal without breaking the bank.

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Here’s What You Need

  • Boneless Chicken Thighs: Chicken thighs are chosen for their rich flavor and tenderness compared to chicken breasts. They remain juicy and flavorful even after grilling, which is perfect for this marinade-infused kebab recipe.

  • Pear: Pears add a subtle sweetness and natural juiciness to the marinade. They also help to tenderize the chicken due to their natural enzymes. The pear’s mild flavor complements the savory and spicy elements of the marinade beautifully.

  • Soy Sauce: Soy sauce provides the essential salty umami flavor that enhances the overall taste of the marinade. It also helps to balance the sweetness from the pear and brown sugar.

  • Honey: honey adds a rich, caramelized sweetness to the marinade. It creates a delightful contrast with the spicy and salty elements and helps to achieve a beautiful caramelization on the grill.

  • Sesame Oil: Sesame oil imparts a nutty, toasted flavor that is a hallmark of Korean cuisine. It also adds depth to the marinade and contributes to the glossy finish on the grilled chicken.

  • Chopped Onion: Onions bring a savory, slightly sweet flavor to the marinade. They also add complexity to the overall flavor profile and help balance out the richness of the chicken.

  • Garlic: Garlic adds a punch of robust, aromatic flavor. It’s a key ingredient in many marinades and dishes for its ability to enhance and deepen the overall taste.

  • Grated Ginger: Ginger introduces a fresh, spicy warmth that brightens up the marinade. It also aids in tenderizing the chicken and adding a hint of zing to the final dish.

  • Gochujang: Gochujang is a Korean chili paste that provides a unique blend of heat, sweetness, and umami. It’s essential for giving the kebabs their distinctive Korean flavor and a slight kick.

  • Green Onions: Green onions add a fresh, crisp garnish that contrasts with the rich flavors of the kebabs. They provide a burst of color and a mild, oniony crunch.

  • Sesame Seeds: Sesame seeds add a delightful crunch and a nutty flavor that complements the sesame oil in the marinade. They also make the kebabs look extra appetizing and finished.

chicken bulgogi kebabs

Easy Steps for Grilling

  1. Blend the Marinade: In a blender, combine the pear, soy sauce, brown sugar, sesame oil, chopped onion, garlic, ginger, and gochujang. Blend until smooth. This marinade not only adds sweetness and depth but also tenderizes the chicken beautifully!

  2. Marinate the Chicken: Cut the chicken thighs into 1-inch cubes and place them in a mixing bowl. Pour ¾ of the marinade over the chicken and toss to coat. Set the remaining marinade aside for basting. Cover and refrigerate the chicken for at least 2 hours or overnight for maximum flavor.

  3. Prepare for Grilling: If using wooden skewers, soak them in water for at least 30 minutes to prevent burning. Thread the marinated chicken cubes onto the skewers.

  4. Grill Time: Heat your grill (indoor or outdoor) to medium-high. Grill the chicken skewers for about 5 to 6 minutes on each side, or until the internal temperature reaches 165°F. Don’t forget to baste occasionally with the reserved marinade to keep the chicken juicy and golden brown.

  5. Garnish and Serve: Sprinkle with sesame seeds and garnish with chopped green onions before serving.

Reference the recipe card below for detailed instructions.

chicken bulgogi kebabs

Meal Prep Tips for Chicken Bulgogi Kebabs

  • Prep Veggies Ahead: If you’re serving these kebabs with veggies (like bell peppers, onions, or zucchini), chop them ahead of time and store them in the fridge. They’ll be ready to toss on the grill or stir-fry when you’re ready to eat.

  • Batch Cook Grains: Prepare a large batch of grains like rice, quinoa, or couscous. Store them in the fridge in separate containers. They pair perfectly with the kebabs and can be used in various meals throughout the week.

  • Make a Flavorful Dip or Sauce: Prepare a simple dipping sauce or additional marinade for extra flavor. Store it in a small container in the fridge. A quick soy-ginger sauce or a yogurt-based dip can complement the kebabs beautifully.

chicken bulgogi kebabs

chicken bulgogi kebabs

Korean-Inspired Chicken Bulgogi Kebabs

Tender chicken thighs marinated in a sweet and spicy pear-soy sauce blend, grilled to perfection and garnished with sesame seeds and green onions for a flavorful, easy summer meal.
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Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Asian
Servings 2
Calories 552 kcal

Equipment

  • knife
  • cutting board
  • mixing bowl
  • grill

Ingredients
  

  • 12 oz boneless chicken thighs (cubed)
  • 1 pear (peeled and seeds removed)
  • 1/4 cup soy sauce
  • 2 tablespoons honey
  • 1 tabelspoon sesame oil
  • 1 onion (chopped)
  • 3 cloves garlic (peeled)
  • 2 tablespoons ginger (grated)
  • 1 tablespoon gochujang sauce

Instructions
 

  • In a blender, blend together the pear, soy sauce, honey, sesame oil, onions, garlic, ginger, and gochujang.
  • Cut the chicken into small one-inch cubes. Pour 3/4 of the marinade into the bowl. Set aside the leftover marinade for basting. Let the chicken marinate overnight or for at least 2 hours.
  • When you are ready to grill, thread the chicken cubes on the skewers. (If you're using wooden skewers, soak them in water for at least 30 minutes)
  • Heat an indoor/outdoor grill on medium-high heat and grill the chicken on each side for about 5 to 6 minutes until it fully cooks to an internal temperature of 165F. Occasionally, baste the chicken with the leftover marinade to get it nice and golden brown.
  • Sprinkle with sesame seeds and garnish with green onions before serving.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 552kcalCarbohydrates: 43gProtein: 32gFat: 29gSaturated Fat: 8gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 0.1gCholesterol: 167mgSodium: 1758mgPotassium: 681mgFiber: 4gSugar: 30gVitamin A: 172IUVitamin C: 11mgCalcium: 52mgIron: 2mg

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Frequently Asked Questions

Can I use chicken breasts instead of thighs?

Yes, you can use chicken breasts if you prefer. However, chicken thighs are recommended because they remain juicier and more flavorful after grilling. If using breasts, be careful not to overcook them as they can dry out quickly.

 What if I don’t have gochujang?

If you don’t have gochujang, you can substitute with a mix of red chili flakes and a bit of honey or brown sugar. The flavor won’t be exactly the same, but it will still give you a spicy-sweet kick.

Can I use other fruits in the marinade?

Yes! While pears are traditional, you can experiment with other fruits like apples or pineapples. Adjust the sweetness to your taste and enjoy a different twist on the marinade.

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Pan-Seared Cod with Lemon Butter Tomato Sauce

pan seared cod

If you’re looking for a quick, healthy, and delicious meal, this Pan-Seared Cod in Lemon Butter Tomato Sauce is the perfect choice. With tender cod fillets seared to perfection and a tangy, buttery tomato sauce, this dish is both flavorful and nutritious. It’s a breeze to prepare, making it ideal for busy weeknights when time is of the essence. Plus, incorporating fish like cod into your diet provides a host of health benefits, from lean protein to heart-healthy omega-3 fatty acids. Follow along as we guide you through this simple yet elegant recipe that will become a staple in your meal prep routine.

This post may contain affiliate links. Read the disclosure policy.

Calories: 325kcal | Carbohydrates: 5g | Protein: 32g | Fat: 20g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.5g | Cholesterol: 103mg | Sodium: 485mg | Potassium: 904mg | Fiber: 1g | Sugar: 2g | Vitamin A: 906IU | Vitamin C: 23mg | Calcium: 50mg | Iron: 1mg

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pan seared cod

Why This Recipe Works for Busy Individuals:

  • Quick Preparation: This entire recipe can be made in under 20 minutes, making it perfect for those hectic weeknights.

  • Minimal Cleanup: With just one pan needed, cleanup is a breeze.

  • Make Ahead: You can easily prepare the components ahead of time and assemble quickly for a fast meal.

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Here’s What You Need

  • Cod Fillets: Cod is a lean, white fish with a mild flavor and firm texture, making it perfect for pan-searing. It easily absorbs the flavors of the seasoning and sauce, creating a delicious, protein-packed base for the dish.

  • Paprika: Paprika adds a subtle smoky sweetness to the cod, enhancing its natural flavors without overpowering them. It also gives the fillets a beautiful golden color when seared.

  • Garlic Powder: Garlic powder infuses the cod with a savory depth of flavor, complementing the fresh garlic used later in the sauce. It’s an easy way to evenly season the fish.

  • Garlic Cloves (Sliced): Fresh garlic adds a robust, aromatic flavor to the sauce. When sautéed, it releases its natural oils, creating a fragrant base that pairs perfectly with the sweet tomatoes and tangy lemon juice.

  • Cherry Tomatoes: Cherry tomatoes provide a burst of sweetness and acidity, balancing the richness of the butter and the savoriness of the garlic. Their natural juices help to create a flavorful sauce as they cook down.

  • Water: Water helps to deglaze the pan, incorporating the browned bits left from searing the cod into the sauce. It also helps to soften the tomatoes and create a cohesive, silky sauce.

  • Butter: Butter adds richness and a velvety texture to the sauce. It melts into the mixture, creating a smooth, luxurious finish that ties all the flavors together.

  • Lemon Juice: Lemon juice adds a bright, tangy flavor that cuts through the richness of the butter. It complements the sweetness of the tomatoes and garlic, providing a refreshing contrast.

How to Meal Prep Pan-Seared Cod

  1. Prep the Cod: Pat the cod fillets dry with paper towels. This helps achieve a nice, crispy sear.Season the fillets with paprika, garlic powder, and salt.

  2. Cook the Cod: Heat the olive oil in a large sauté pan over medium-high heat. Place the cod fillets in the pan and cook until golden brown on each side, about 3 to 4 minutes per side.

  3. Add Flavor: Add the sliced garlic and cherry tomatoes to the pan. Stir and cook for 2 to 3 minutes until the garlic is fragrant and the tomatoes start to soften.

  4. Make the Sauce: Pour in the water and let it cook for a few minutes until the tomatoes break down and the sauce begins to form. Add the lemon juice and butter, mixing well until the butter melts and the sauce thickens, about 1 to 2 minutes.

  5. Serve and Enjoy: Remove from heat and serve immediately. This dish pairs beautifully with a side of steamed vegetables or a fresh salad.

Reference the recipe card below for detailed instructions.

pan seared cod

Pairing Tips for Pan-Seared Cod

  • Vegetable Sides: Broccoli, asparagus, green beans, or zucchini make excellent sides. Their mild flavors complement the tangy lemon butter sauce. A fresh salad with mixed greens, cucumbers, and a light vinaigrette adds a crisp, refreshing contrast to the rich sauce.

  • Farro or Barley: These chewy grains add texture and are packed with fiber.

  • Healthy Starches: Roasted or mashed sweet potatoes offer a sweet and savory pairing that balances the tartness of the lemon.

  • Simple Garnishes: Garnish with fresh parsley or basil for added freshness and color.

panseared cod

panseared cod

Pan-seared Cod with Lemon Butter tomato Sauce

Lemon Butter Tomato Sauce features tender cod fillets in a tangy, buttery sauce with cherry tomatoes and garlic.
No ratings yet
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Prep Time 5 minutes
Cook Time 15 minutes
Course dinner
Cuisine American
Servings 2
Calories 325 kcal

Equipment

  • saute pan

Ingredients
  

  • 12 oz cod
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 3 garlic cloves (sliced)
  • 1 cup cherry tomatoes
  • 1/2 cup water
  • 2 tablespoons butter
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil

Instructions
 

  • Pat the cod dry with paper towels. Season the cod with paprika, garlic powder, and salt.
  • Add oil to a large saute pan on medium-high heat. Place the cod in the oil and cook until golden brown on each side for about 3 to 4 minutes.
  • Next, add the sliced garlic and the cherry tomatoes and stir them around for 2 to 3 minutes.
  • Then, add the water and let it cook for a few minutes until the tomatoes soften.
  • Finally, add the lemon juice and butter and mix it in well. Let the sauce cook for 1 to 2 minutes until the sauce thickens.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 325kcalCarbohydrates: 5gProtein: 32gFat: 20gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gTrans Fat: 0.5gCholesterol: 103mgSodium: 485mgPotassium: 904mgFiber: 1gSugar: 2gVitamin A: 906IUVitamin C: 23mgCalcium: 50mgIron: 1mg

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Frequently Asked Questions

Can I use frozen cod fillets for this recipe?

Yes, you can use frozen cod fillets. Just make sure to fully thaw and pat them dry before cooking to ensure a nice sear.

What can I use instead of cod?

You can substitute cod with other white fish like haddock, tilapia, or halibut. Adjust the cooking time as needed depending on the thickness of the fillets.

How do I prevent the cod from sticking to the pan?

Make sure the pan and oil are hot before adding the cod. Also, avoid moving the fillets too soon; let them sear properly to form a crust that will release from the pan.

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Grilled Salmon with Sour Cream Dill Sauce

grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Let’s dive into this mouth-watering Grilled Salmon with Sour Cream Dill Sauce recipe that will have you savoring every bite. It’s perfect for those busy weeknights when you crave something wholesome yet quick to prepare. Let’s get cooking!

This post may contain affiliate links. Please see our privacy policy for details.

Calories: 648kcal | Carbohydrates: 26g | Protein: 62g | Fat: 34g | Saturated Fat: 9g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 12g | Cholesterol: 190mg | Sodium: 749mg | Potassium: 2.353mg | Fiber: 6g | Sugar: 13g | Vitamin A: 1.448IU | Vitamin C: 101mg | Calcium: 180mg | Iron: 5mg

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grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Nutritional Goodness:

Salmon is packed with omega-3 fatty acids, which are fantastic for heart health. Combined with the creamy yet light sour cream dill sauce, you’re getting a dose of vitamins, minerals, and a satisfying meal without any guilt.

Get ready to impress yourself and anyone lucky enough to join you at the dinner table. This Grilled Salmon with Sour Cream Dill Sauce is sure to become a staple in your healthy meal rotation. Happy cooking!

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To Meal Prep This Salmon Recipe You’ll Need

  • Salmon Fillets: Rich in Omega-3 fatty acids, high-quality protein, and essential vitamins like B12, D, and selenium. Omega-3s are fantastic for heart health, reducing inflammation, and boosting brain function. The high protein content supports muscle repair and growth, while vitamins and minerals enhance overall well-being.

  • Sour Cream: Contains probiotics, calcium, and vitamins A and D. Probiotics promote a healthy gut microbiome, while calcium and vitamins strengthen bones and support immune function. Sour cream adds a creamy texture without being overly heavy.

  • Lemon Juice: High in Vitamin C, antioxidants, and citric acid. Vitamin C boosts your immune system, helps with iron absorption, and supports skin health. The antioxidants in lemon juice protect your cells from damage, and citric acid aids in digestion.

  • Dill: Fresh dill not only enhances the flavor but also provides antioxidants and anti-inflammatory benefits. It supports bone health and boosts your immune system.

  • Cherry Tomatoes: Cherry tomatoes are also low in calories and their heir natural sweetness and tanginess add a delightful burst of flavor to any dish.

  • Cucumber: Their crisp texture and refreshing taste make them a perfect addition to this dish.

cutting board with sour cream, cherry tomatoes, lemon, cucumbers, fresh dill, and seasonings

Easy Recipe Steps to Grill Salmon

  1. Prep Your Salmon: Place your beautiful salmon fillets on a plate. Drizzle them with olive oil sprinkle it with a little bit of salt.

  2. Fire Up the Grill: Preheat your grill to medium-high heat. If you don’t have a grill, no worries! You can use a grill pan on your stovetop or even a regular saute pan.

  3. Grill Time: Place the salmon fillets skin-side down on the hot grill. Cook for about 4-5 minutes per side, depending on the thickness of your fillets. You’ll know they’re ready when they flake easily with a fork. Oh, the aroma is going to be divine!

  4. Make the Magic Sauce: While your salmon is grilling, let’s whip up the star of the show – the sour cream dill sauce! In a small bowl, mix together the sour cream, fresh dill, lemon juice, and seasonings. Stir it up until it’s smooth and creamy. Taste and adjust the flavors as needed.

  5. Plate and Enjoy: Once your salmon is grilled to perfection, place it on a plate and generously spoon the sour cream dill sauce over the top. Enjoy with a side of cherry tomatoes and cucumbers. Garnish with a few extra sprigs of dill and a lemon wedge if you’re feeling fancy.

Reference the recipe card below for detailed instructions.

grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Meal Prep Tips

  • Pre-Make the Sauce: Whip up the sour cream dill sauce (sour cream, fresh dill, lemon zest, honey) and store it in a covered container. This not only saves time but also lets the flavors meld together beautifully.

  • Portion Control: Portion out the salmon fillets and sauce into meal prep containers.This makes it easy to grab a perfectly portioned, balanced meal. 

  • Quick Reheating Tips: To reheat grilled salmon, use a low setting in the microwave or reheat in a skillet over low heat. This prevents the salmon from drying out and keeps it tender and flavorful.

  • Make Extra Sauce: Double the sauce recipe and use it throughout the week. The sour cream dill sauce is versatile and can be used as a dip for veggies, a spread for sandwiches, or a topping for other proteins.

grilled salmon with dill sauce, cherry tomatoes, and cucumbers

grilled salmon with dill sauce, cherry tomatoes, and cucumbers

Grilled Salmon with Sour Cream Dill Sauce

Quick and nutritious, this Grilled Salmon with Sour Cream Dill Sauce combines tender marinated salmon with a creamy, tangy sauce for a delicious, healthy meal perfect for busy weeknights.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Course lunch, Main Course
Cuisine American
Calories 648 kcal

Equipment

  • knife
  • cutting board
  • grill (or indoor grill pan)
  • mixing bowl

Ingredients
  

  • 10 oz salmon
  • 1 cup cherry tomatoes (diced)
  • 1 cucumber (diced)
  • 1/4 cup sour cream
  • 1 lemon (juiced)
  • 1 teaspoon fresh dill (chopped)
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1 teaspoon olive oil

Instructions
 

  • Prep Your Salmon: Place your beautiful salmon fillets on a plate. Drizzle them with olive and a sprinkle of salt.
  • Fire Up the Grill: Preheat your grill to medium-high heat. If you don't have a grill, no worries! You can use an indoor grill pan on your stovetop or a regular saute pan.
  • Grill Time: Place the salmon fillets skin-side down on the hot grill. Cook for about 4-5 minutes per side, depending on the thickness of your fillets. You'll know they are ready when they flake easily with a fork.
  • Make the Magic Sauce: While your salmon is grilling, let's whip up the star of the show!-the sour cream dill sauce. In a small bowl, mix together the sour cream, fresh dill, lemon juice, and seasonings. Stir it up until it;=;s smooth and creamy.
  • Plate and Enjoy: Once your salmon is grilled, place it on a plate and generously spoon the sour cream dill sauce on top and enjoy with fresh cherry tomatoes and cucumbers.

Notes

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used. Please consult with your healthcare provider for specific dietary needs. To gain a better understanding, explore our nutrition disclaimer here. 

Nutrition

Calories: 648kcalCarbohydrates: 26gProtein: 62gFat: 34gSaturated Fat: 9gPolyunsaturated Fat: 8gMonounsaturated Fat: 12gCholesterol: 190mgSodium: 749mgPotassium: 2.353mgFiber: 6gSugar: 13gVitamin A: 1.448IUVitamin C: 101mgCalcium: 180mgIron: 5mg

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Frequently Asked Questions

How do I know when the salmon is fully cooked?

The salmon is fully cooked when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C). Cooking time is usually about 4-5 minutes per side, depending on the thickness of the fillets.

What can I use as a substitute for fresh dill?

If you don’t have fresh dill, you can use dried dill. Use about one-third the amount of dried dill as you would fresh dill. You can also experiment with other herbs like parsley or chives for a different flavor profile.

Can I use Greek yogurt instead of sour cream for the sauce?

Yes, Greek yogurt is a great substitute for sour cream. It will give you a similar creamy texture with a bit more tang and additional protein.