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How To Make Salmon Cakes In A Skillet

This crispy salmon cake recipe is a healthy meal prep protein option. Canned foods often get a bad rep, however canned salmon can be very nutrient-dense. One serving can provide up to 16 grams of protein, heart-healthy fats, and multiple micronutrients. 

Ease of Making: Easy

Growing up we used a lot of canned tuna, so using canned salmon in this recipe is a great switch. Eating salmon has been linked to anti-inflammatory properties, brain, heart, and bone health and due to its high protein content helps you stay feeling full longer.

And yes, canned salmon can be higher in sodium, however, pairing them with fresh veggies such as this corn and arugula salad can lighten it up and make it part of a healthy balanced meal.

Arugula has a distinctive peppery taste unlike other salad greens adding another flavor component. Adding other sweeter tasting veggies such as corn and red bell peppers can complement the flavors. Arugula is actually part of the cruciferous family such as Brussel sprouts and broccoli and is known to have high cancer-fighting agents. This high fiber salad option is low in sugar, calories, carbohydrates, and fats and has vital nutrients that help support the immune system. 

Meal Prep Tips for Pan-Fried Salmon Cakes recipe with Corn and Arugula Salad

One of my favorite things about cooking is the ability to be creative and take food and transform it by simply adding a few ingredients and changing the flavor profiles. Take this canned salmon, for example. Canned fish often has a really fishy profile, but making them into salmon cakes with other ingredients can definitely upgrade a simple can of salmon. 

First, be sure to drain the can before placing the salmon into a mixing bowl. Then you’ll want to add your choice of veggies. I like to use bright colored veggies such as red bell peppers, red onions, and green onions. 

Then, you will want to include some sort of binder such as breadcrumbs, mayonnaise, and dijon mustard to keep the patties packed together to keep it from crumbling when you pan fry them in the pan. Add your choice of seasonings and spices and mix it all together until it forms a paste-like texture.

You can use your hands to form the patties into balls and then flatten them in the pan, but a great tool to use is a small 2 oz ice cream scoop. I use this tool anytime I have to scoop and portion out for recipes. It saves time from having to roll it into a ball and it evenly portions out your serving sizes. 

Place the portioned out balls into the hot pan and use your spatula to flatten them out into patties. Have a plate lined with a paper towel to help drain the excess oil. Afterward, serve this salmon cake recipe on top of fresh greens with other veggies such as sweet corn.

Salmon Cakes With Corn and Arugula Salad

These crispy salmon patties are a healthy meal prep protein option. Canned foods often get a bad rep, however canned salmon can be very nutrient-dense. One serving can provide up to 16 grams of protein, heart-healthy fats, and multiple micronutrients.
No ratings yet
Prep Time 5 minutes
Cook Time 10 minutes
Course Appetizer, lunch, Main Course
Cuisine American
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

  • 12 oz canned salmon
  • 2 each large eggs
  • 1/4 cup red bell peppers (diced)
  • 1/4 cup red onions (diced)
  • 1/4 cup green onions (chopped)
  • 1/4 tsp salt
  • 1/4 tsp garlic powder
  • 1/4 tsp bay seasoning
  • 1 tbsp mayonnaise
  • 1 tsp dijon mustard
  • 1/4 cup breadcrumbs
  • 1 tbsp olive oil
  • 1 cup corn (frozen or canned)
  • 4 cups arugula salad
  • 4 tbsp choice of salad dressing recommend vinaigrette dressing

Instructions
 

  • Drain canned salmon and defrost the corn if frozen or drain the corn if canned
  • Place the canned salmon in a mixing bowl and crack two eggs. Mix well until eggs are incorporated
  • Next, add the peppers and onions and seasonings. Mix thoroughly
  • Then, add the mayo and dijon mustard and mix well
  • Finally, add the breadcrumbs and mix until the mixture forms a paste like texture
  • Add oil to a saute pan on medium to high heat. Using a 2 oz scoop (about 1/4 cup), scoop out even portions into the pan
  • Then, using a spatula, flatten the scooped salmon mixture into flat patties. Cook for 2 to 3 minutes until it is golden crispy. Flip it over to cook on the other side for about a minute until golden crispy.
  • Remove the patty from the pan and place it on a plate lined with a paper towel to drain the excess oil
  • Serve salmon cakes on top of a bed of arugula salad with corn. Add any additional fresh veggies to your preference and top it off with your choice of dressing. Eat and enjoy!

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Homemade Short Rib Noodle Soup Recipe

Pho, pronounced ‘fuh’,  is a hearty and comforting soup full of goodness and also has an array of health benefits. It originated in the early 20th century in Vietnam and has become a popular meal in America. The two most commonly known types are beef and chicken and served with hot broth and noodles.

Ease of Making: Easy

Traditionally, pho is cooked with lots of beef bones, extra veggies,  and cooks for a long period of time in order to create the rich broth and cozy blend of flavors that we all love.

For most of us cooking at home, we may not always have the time to make it all from scratch. So here is a version using the Instant Pot as a shortcut for your short rib noodle soup. 

The great thing about making pho at home is that you can really make it your own with your choice of noodles, choice of proteins, and pile it on with lots of fresh garnishes such as basil, green onions, freshly sliced white onions, bean sprouts, and lime. 

Meal Prep Tips for Instant Pot Short Rib Noodle Soup

Traditionally, pho is served with super-thinly sliced meat that is placed in the boiling hot broth right before you eat the meal. If you decide to go with this route, it will be easier to thinly slice the protein if you freeze the protein for about 45 minutes in the freezer and then slice it. However, for this recipe, we will be cooking the meat and bones in the Instant Pot with the broth. The bones and flavors from the meat will add to that rich flavor broth that we enjoy from traditional pho.

Pho is traditionally made with thin rice noodles, but if you’re looking for a pantry friendly ingredient, then you can use spaghetti just like in this recipe.

Now the important part of getting the “pho” broth flavor is making sure you use the spices normally used in pho. Star anise, cloves, cinnamon sticks, cardamom, and coriander seeds. Now if you don’t normally use all these ingredients in all your daily cooking and don’t want to waste money on ingredients for a one time use, then be sure to at least have cloves and cardamom in the recipe. 

Lastly, the garnish toppings are what make the soup and make it feel and taste fresh against all the richness from the broth, meat, and noodles. 

Instant Pot Short Rib Noodle Soup

No ratings yet
Prep Time 5 minutes
Cook Time 50 minutes
Course Main Course
Cuisine Vietnamese
Servings 4

Equipment

  • knife
  • cutting board
  • mallett
  • Instant Pot

Ingredients
  

  • 4-6 pieces short ribs
  • 1/4 cup green onions (diced)
  • 1/2 each white onions (sliced)
  • 3 each whole garlic cloves (peeled)
  • 1 each lemongrass stick
  • 4 oz shiitake mushrooms (sliced)
  • 2 cups bok choy (cut into chunks)
  • 2 each whole fresh basil leaves
  • 1.5 cups water
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp cardamom powder
  • 1 each whole clove
  • 1 tsp salt
  • 1 tbsp soy sauce
  • 2 oz dry spaghetti pasta

Instructions
 

  • Place all the ingredients in the instant pot (but not the pasta). (Note: Crush the lemongrass with a mallett prior to placing in the pot. )
  • Close the lid and place the valve in the sealing position. Cook on high pressure setting for 35 minutes
  • Meanwhile, boil pasta according to package instructions. Once cooked, drain and set aside
  • When th beef has finished cooking, let it do a natural release for about 10 minutes before carefully switching the valve to a quick release. Carefully remove the lid.
  • Serve the soup on top of the noodles. Garnish with more fresh basil and other fresh veggies such as bell peppers.

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How to Make Homemade Ramen in Under 20 Minutes

Ramen is easily one of our favorite dishes at PrepYoSelf, especially heading into fall. As the weather cools there’s nothing better than a warm bowl of homemade ramen noodle soup.

Even better, our Easy Shrimp Ramen is loaded with healthy ingredients with powerful benefits like the antioxidants in mushrooms and vitamins in bok choy. Antioxidants can help protect you from free radicals that may cause heart disease and cancer. Cruciferous vegetables like Bok Choy, have also been known to decrease your risk of heart disease. 

Our easy-to-make ramen recipe combines the ease of pre-made broth and the flavors of traditional ramen. This recipe is easy to whip together for any cold day of the week or to make ahead as a grab and go option. 

Ease of Making: Easy

How to Cook This Homemade Shrimp Ramen Recipe

When it comes to ramen, the broth is everything. You really want to focus on making the shrimp ramen broth pack the biggest flavor punch possible. You can do this by combining fresh, flavorful ingredients and letting them simmer together. For this recipe, we use a pre-made chicken or vegetable broth for the sake of time but if you want to make your own ramen broth these are the steps you would take:

How to Make Ramen Broth

Generally, there are three types of ramen broth. One made from the broth of chicken carcasses, one from pork bones (called Tonkotsu), and the last a combination from chicken and dashi stock. 

Steps:

  • Pick your stock base
  • Add in your aromatic root vegetables like ginger, garlic, and green onion
  • Simmer the stock base, root vegetables and cold water for around 3 hours
  • Add your dashi and other ingredients like miso, shoyu or shio

What To Add To Shrimp Ramen

Making your own homemade shrimp ramen recipe bowl is truly a customizable experience and can satisfy even the pickiest eaters. While we love ours with green onion, mushrooms and bok choy, you could also add these to spruce up your shrimp ramen:

  • A soft boiled egg 
  • Meats – think lean slices of pork, beef or chicken that will cook quickly but still remain tender. 
  • Vegetables – practically any vegetable can work in ramen. Try it out with broccoli, carrots, or snap peas. 
  • Spices or Hot Sauce – If you want to make your ramen spicy, try adding some sriracha or red pepper to the mix for an added kick. 

Meal Prep Tips for Shrimp Ramen

  1. Storing your ramen – store your prepped broth and noodles separately so the noodles don’t get soggy in the fridge.
  2. Freeze your broth – feel like making a ton of broth ahead? Ramen broth freezes wonderfully. We like using muffin tins to freeze individual portions we can easily grab and heat up in the microwave.
  3. Mix up your toppings – There’s nothing worse in meal prep than the same dish over and over, try new veggies, toppings, and sauce mix each time you make this to switch it up. 

Easy Shrimp Ramen

Our easy-to-make ramen recipe combines the ease of pre-made broth and the flavors of traditional ramen. This recipe is easy to whip together for any cold day of the week or to make ahead as a grab and go option.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course, Soup
Cuisine Japanese
Servings 2

Ingredients
  

  • 12 oz peeled and deveined shrimp
  • 1/4 cup green onions (diced)
  • 1/2 cup white onions (sliced)
  • 4 oz mushrooms (sliced)
  • 2 cups bok choy (chopped)
  • 3 cups low-sodium chicken broth
  • 1 tsp soy sauce
  • 1 tsp sesame oil
  • 1 package ramen noodles (3 oz) (discard flavor packets)
  • 1/4 tsp garlic powder
  • 1 /4 tsp onion powder
  • 1/4 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • First, boil the chicken broth in the saucepot and add the soy sauce. Add the ramen noodles and boil for about 2 minutes until it is tender. Remove the ramen from the chicken broth and set it aside in bowls so that it does not continue to cook.
  • Then, add olive oil to a skillet/wok on medium high heat. Saute the green onions and white onions until they soften and turn translucent. Next, add the sliced mushrooms and saute until they soften.
  • Then, add the chopped bok choy and saute until they soften. Season with garlic powder, onion powder, and salt.
  • At the end, add the shrimp and pour in the broth and let it simmer for 2 to 3 minutes until the shrimp fully cooks.
  • Then, pour the soup mixture on top of the ramen noodles. Sprinkle with sesame oil to your liking.

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Easy Air Fryer Chicken Teriyaki Recipe

Our Air Fryer Teriyaki Chicken recipe is the perfect mix of a sticky and sweet sauce coupled with deliciously crispy and healthy fried chicken. We use chicken thighs in this air fryer recipe but you could easily adjust to chicken breast or wings if you’d like. Our chicken teriyaki marinade is made up of classic Asian flavors like soy sauce, ginger, garlic, and honey. All of which combine to provide the perfect teriyaki taste for your dish.

Ease of Making: Medium

We’ve paired our teriyaki chicken with one of our favorite sauteed bok choy recipes, that is loaded with minerals and vitamins. Most notably Bok Choy is high in Vitamin C, K and A. This antioxidant rich vegetable may also reduce your risk of heart disease, fights inflammation and has anti-cancer properties.

Another great side dish for teriyaki chicken is our cauliflower fried rice, which is low in carbs but high in flavor. This recipe combines similar flavors and ingredients of the marinade and would go well with any piece of teriyaki chicken you make in the air fryer. 

How to Cook Teriyaki Chicken Using an Air Fryer

Teriyaki chicken is easy to conquer in the air fryer. All you have to do is place your marinated chicken in the air fryer and press the chicken setting on your fryer to cook.

How to Prepare Bok Choy

Many of you may be wondering, “what is bok choy?” If you’re not familiar with this cruciferous vegetable, it is in the same vegetable family as some more common veggies like broccoli, cauliflower, brussel sprouts and kale. This group of vegetables is most known for their cancer fighting qualities, low caloric value and high densities of vitamins K, C, E and fiber. 

How to Cut Bok Choy

Bok choy may look like a strange cousin to your average head of romaine lettuce but prepping this vegetable isn’t much different. 

  1. First, you’ll want to rinse your bok choy
  2. Remove the thick white stems by cutting them off with a knife
  3. Gather your bok choy leaves and cut into 1-inch strips

Meal Prep Tips for Air Fryer Teriyaki Chicken Thighs

  1. Marinate your meat for extra flavor and tenderness. By making your teriyaki marinated chicken ahead, you can have your meat soak up all the sauce for an extended amount of time for extra flavor. 
  2. Save some sauce. If you make your meat marinade ahead, save some on the side to brush your chicken with after it has cooked for a sweet and sticky glaze.
  3. Remove the fat from chicken thighs. If you’re looking for a recipe a little lower in fat, try removing the skin from your thigh.

Air Fryer Teriyaki Chicken With Sauteed Bok Choy

Our Air Fryer Teriyaki Chicken is the perfect mix of a sticky and sweet sauce coupled with deliciously crispy and healthy fried chicken. We use chicken thighs in this air fryer recipe but you could easily adjust to chicken breast or wings if you’d like. Our chicken teriyaki marinade is made up of classic asian flavors like soy sauce, ginger, garlic and honey. All of which combine to provide the perfect teriyaki taste for your dish.
No ratings yet
Prep Time 5 minutes
Cook Time 25 minutes
Course Main Course
Cuisine Asian
Servings 2

Ingredients
  

Teriyaki Chicken

  • 4 pieces chicken thighs
  • 2 tbsp soy sauce (or coco aminos)
  • 1 tbsp honey
  • 1 tbsp minced ginger
  • 1 tbsp minced garlic
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt

Bok Choy

  • 4 cups chopped bok choy
  • 1/4 cup chopped green onions
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1 tbsp sesame oil
  • 1 tbsp olive oil

Instructions
 

Pre-Cook (Mise En Place):

  • Gather your equipment: cutting board, knife, air fryer/oven, skillet/wok
  • if using oven: pre-heat to 400F
  • Marinate the chicken with all the seasonings for at least 30 minutes

Cooking Method:

  • Place the chicken in the air fryer and cook on the chicken setting. (Note: if using the oven, cook for 35-45 minutes until the internal temperature of the chicken reaches 165F)
  • While the chicken is cooking, add olive oil to a skillet/wok on medium high heat.
  • Add the green onions and saute until they soften. Then add the bok choy and season with garlic powder, onion powder, and salt. Keep stirring until the bok choy softens. At the end, drizzle with sesame oil and mix well.
  • Serve the chicken with the bok choy. Eat and enjoy!

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Mango Glazed Salmon with Red Pepper Couscous

Mango salmon is one of our favorite summertime dishes. Combining omega-3 rich salmon filets and our mango glaze, your taste buds will no doubt be wanting more. This recipe also calls for asparagus and couscous, giving you a perfectly balanced meal with healthy carbs, fats, and protein. The mango flavor pairs perfectly with salmon as the sweetness of the sauce balances the heartiness of the fish.

Asparagus is one of the best vegetables to pair with salmon because you can toss them both in the oven for the same cooking time and come out with a nicely timed meal, all on one sheet pan. Other vegetables that go well with salmon in the oven are green beans, squash, and peppers.

Easy of Making: Easy

Benefits of Salmon

Salmon boasts a wealth of nutritional benefits including B12, Vitamins A and D and Omega-3 fatty acids. While Vitamins A and D have been proven to help boost immunity and B12 keeps your body making DNA and nerves happy, the true hero of salmon is the Omega-3s. Omega-3s help keep the cardiovascular system in check, reducing artery inflammation, lowering cholesterol levels and maintaining a healthy blood pressure.

Salmon is also a fantastic option for your daily protein intake, providing high protein counts and low saturated fats. Protein is essential to the body to prevent muscle loss, and protect your bones, among various other benefits. 

Meal Prep Tips for Mango Glazed Salmon with Red Pepper Couscous

Choosing the right salmon filet:

Whether you’re shopping at your local fish market, or grocery store there are several tips for picking out the perfect filet of salmon to make for this recipe:

  1. Feel: Touch the salmon with your finger and check to make sure the flesh bounces back and does not leave a sign of your fingerprint. 
  2. Smell: Pick up your package and check for any smells that appear to be off. While salmon can have a fishy smell, ensure that your chosen package doesn’t smell spoiled or rotten. 
  3. See: Salmon should have a bright orange-red hue. Any salmon that starts to lose its color is likely past its prime. Another thing to look for is moisture, avoid any filets that appear to be dried out. 

How Long to Bake Mango Glazed Salmon

The exact timing for your salmon will depend on the thickness of your filet. We recommend starting with 10 minutes in the oven and then checking every minute thereafter. Salmon can overbake and dry out quickly so it’s important to keep an eye on it. The perfect salmon will flake to the touch of a fork or finger and be an opaque pink on the outside and slightly translucent in the center. 

Tip: When salting your salmon before baking, only do so right before adding to the oven. Doing too far in advance can draw out the moisture in the dish and leave you with a dry fish.

Mango Glazed Salmon with Red Pepper Couscous

This mango-glazed salmon recipe is quick and easy and full of flavor. It's the perfect busy weeknight meal.
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Asian, Mediterranean
Servings 2

Equipment

  • knife
  • cutting board
  • sauce pot
  • sheet pan

Ingredients
  

Salmon and Asparagus

  • 12 oz salmon
  • 6 oz asparagus
  • 1 tbsp hoisin sauce
  • 1 tbsp Saucy Lips Tangy Mango Sauce
  • 1/4 tsp garlic powder or 1 tbsp minced garlic
  • 1/4 tsp salt
  • 1 tbsp olive oil

Couscous

  • 1/2 cup dry couscous
  • 1 cup water
  • 1/4 cup green onions (diced)
  • 1/2 cup red bell pepper (diced)
  • 1/4 tsp salt
  • 1/4 tsp garlic powder or 1 tbsp minced garlic
  • 1 tbsp olive oil

Instructions
 

  • Pre-heat oven to 400F
  • Place salmon and asparagus on a sheet pan lined with parchment paper. Marinate salmon with hoisin sauce and mango sauce. Drizzle olive oil on the asparagus and mix well
  • Place salmon and asparagus in the oven for 10-12 minutes
  • Meanwhile, start cooking the couscous. Add oil to a heated sauce pan on medium high heat
  • Add green onions and green pepper to the sauce pan and saute until they soften.
  • Then, add water and bring it to a boil. Add the couscous and stir well. Once the water is boiling, turn off the heat and let the couscous absorb all the water (about 7 to 10 minutes)
  • Once the couscous is cooked, fluff it with a fork.
  • Remove the salmon and asparagus from the oven and serve with the couscous. Eat and enjoy!

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Grilled Zesty Cilantro Chicken with Rice and Beans

Our Grilled Zesty Cilantro Chicken with Rice and Beans is a modern twist on a classic Mexican favorite, cilantro lime chicken. Using two sauces from one of our favorite Whole 30 condiment companies, Saucy Lips, this easy to make chicken recipe is packed full of nutrients and flavors and comes together in under 30 minutes.  Cilantro is commonly combined with chicken for seasoning and in marinades in southwestern, Mexican and Caribbean dishes. 

Ease of Making: Medium

Cilantro, also known as coriander, has many health benefits and is great for high blood sugar and type 2 diabetic diets. Although, the seeds, oils and extracts from coriander are so effective at lowering blood sugar that those with diabetes or on diabetes medication should practice caution when using this powerful plant. 

Our main protein in this easy cilantro recipe, chicken, is also loaded with nutritional benefits and is more cost effective than most other proteins. Chicken is a lean meat that provides a high amount of protein to help keep bones strong and build muscles. It is also a powerhouse provider of B6, which can help reduce the amount of homocysteine, one of the key components linked to heart attacks. If you’re looking for a heart healthy protein, this is it.

Meal Prep Tips for Grilled Zesty Cilantro Chicken with Rice and Beans

It is healthy to eat rice and beans together because they combine both carbs and proteins while being low in fat. In fact, many people around the world eat this as a tool for survival. While you cannot live off rice and beans for the long term, these dishes do provide a fantastic protein source and 9 amino acids. 

How to make black beans and rice:

  1. Heat oil and saute green onions until translucent
  2. Add rice and season, stir until rice is fully coated
  3. Add beans and water
  4. Bring to a boil, then reduce to simmer for 20 minutes until rice is cooked

How many cups are in a can of beans:

Our recipe calls for one cup of beans, your average 15oz can of beans hold 1.75 cups of beans drained. So if you’re looking for extra ways to use your beans, try them in a soup, quesadilla, or on a salad. 

Grilled Zesty Cilantro with Rice and Beans

A quick and easy Grilled Cilantro Lime Chicken recipe. The chicken is perfectly grilled on the outside and bursting with juices and flavor from the marinade on the inside.
No ratings yet
Prep Time 5 minutes
Cook Time 25 minutes
Servings 2

Ingredients
  

Chicken and Marinade

Rice and Beans

  • 1 cup uncooked rice
  • 1 cup kidney beans (or use your choice of beans: black beans, pinto beans, etc)
  • 1/4 cup chopped green onions
  • 1/4 cup chopped cilantro
  • 1 tsp garlic powder
  • 1 tbsp olive oil
  • 2 cups water

Instructions
 

Pre-Cook (Mise En Place):

  • Gather your equipment: cutting board, knife, bowl, grill pan, tongs, sauce pan, spatula
  • Chop the green onions and cilantro
  • Marinate the chicken with the sauces and seasonings for at least 30 minutes prior to cooking

Cooking Method:

  • Heat a grill pan to high heat for about 2 to 3 minutes. Then add the chicken to the pan. Lower the heat to medium high heat. Cook for 5 to 6 minutes on the first side to develop dark grill marks
  • Then, flip the chicken using tongs to cook the other side for 5 to 6 minutes. Cook until the chicken reaches an internal temperature of 165F
  • Then, remove the chicken and let it rest before cutting it into bite size pieces
  • While the chicken is grilling, start cooking the rice by adding oil to a sauce pan on medium high heat. Add the green onions and saute until they soften and turn translucent
  • Next, add the rice and season with garlic powder and salt. Mix the rice well until it is fully coated with the oil and lightly toasts. Then add the beans
  • Pour the water and bring it to a boil. Once it comes a boil, cover the pan with a lid and reduce the heat to low heat. Simmer the rice for about 20 minutes until the rice is tender
  • Once the rice is cooked, fluff it with a fork and mix in fresh cilantro
  • Serve rice with the chicken and enjoy!

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How To Make Pan-Fried Eggplant With Meat Sauce

eggplant and marinara sauce

Pan-fried eggplant with meat sauce is a delicious and healthy option if you’re craving the heartiness of an Italian meat but looking to reduce the carbs you would normally find with pasta as the main ingredient. The fried eggplant slices come to a golden crisp and are topped with our homemade sauce and of course, some cheese. 

Ease of Making: Medium

This eggplant milanese is brought together by dredging your eggplant in a combination of egg wash and seasoned breadcrumbs. You don’t need any flour to fry eggplant in this recipe. If you’re concerned about your eggplant absorbing oil when cooking, you can salt the eggplant or soak it in milk ahead of time to break down the plant and break down the porous structure of the plant. 

Eggplant has many fantastic benefits like increasing brain function, preventing anemia, helping with digestion and improving heart health. It’s high fiber content can lead the way to reducing the cholesterol in your system by binding it to the bile in your digestive system and removing it naturally. 

Preparing Your Eggplant for Cooking

Before you begin your cooking process, you’ll want to remove the stem, leaves and the top and bottom of the plant. You can leave the skin on or remove it, that’s totally up to you. For this recipe it is important to salt the eggplant. Salt helps bring out the extra moisture that can provide a mushy and soggy result when cooked. Slice your eggplant into circles and salt both sides, letting it sit on a kitchen towel or paper towel  for at least twenty minutes. 

Historically, eggplant was actually salted before cooking to reduce some of the bitter flavor that came with the plant. However, the eggplants we have now have mostly bred out the bitterness. 

What are the Different Types of Eggplant

There are countless varieties of eggplant that can vary widely in shape, size and even color. Most common at American grocery stores, is you guessed it, the American eggplant. This eggplant is also known as the globe eggplant and has a tougher, meatier texture than other eggplants. 

Some other varieties of eggplant:

Graffiti Eggplant – Slightly sweeter than the traditional eggplant, the graffiti eggplant is most recognizable by its purple and white striped skin. Which is why it is also known as striped eggplants.  This variation is great for eating pureeing, eating whole or substituting in for traditional eggplant if you need. 

Japanese Eggplant – Both the Japanese and Chinese eggplants vary from traditional varieties in their long, oblong shape. The Japanese variation of eggplant is deep in it’s purple color and has a creamy flesh that works great in stir frys. 

Fairy Tale Eggplant – Similar in color to the graffiti eggplant, the purple and white striped fairy tale eggplant is small and can fit in the palm of your hand. Due to the tender nature of this variety, it is wonderful for grilling. 

White Eggplant – There isn’t a lot of difference between the classic American eggplant or  “Globe Eggplant” other than the color that the plant is wrapped in. Both the  white and American eggplant have a  smooth creamy skin and meaty flesh. These are great for both bread and protein substitutes. 

Indian Eggplant – The Indian Eggplant is a dark, reddish-purple in color and more spherical than other varieties you may come across. The texture in the Indian eggplant is different from other varieties as it is more tender, making it perfect for roasting, soups, stews and more. 

Little Green Eggplant – A fantastic eggplant for baking, the little green eggplant, is a bright green variety of this “fruit” and is most known for being mild and sweet in flavor. 

Thai Eggplant – Thai eggplant is round, small in size, and traditionally hard to find. These miniature eggplants are typically a greenish-white color with a light pink flesh. Most notably, Thai eggplant is more bitter than other varieties, to remove some of the bitterness you can try removing the seeds. If you’re able to score some at your local market, try throwing a few in our recipe for Thai Red Beef Curry.

There are countless other varieties and heirloom versions of each that are available to eggplant lovers across the world. Try experimenting with the various types when you’re making something new and see which you like best!

Eggplant FAQ

What is the best time of year for eggplant?

Eggplant is available year-round but it’s peak season runs from July to October. 

How to store eggplant?

Eggplants can’t withstand temperatures below 45 degrees Fahrenheit so storing in the refrigerator can sometimes be counterproductive. If you choose to do so, store it in the vegetable drawer or the warmest part of your fridge. Eggplants can also be kept out of the fridge, which may actually help increase their lifespan. Store in an area that is cool and away from direct sunlight. 

How to choose an eggplant?

Due to the fact that there are many varieties of eggplants and each is slightly different, a general rule of thumb is to look for a firm, shiny skin. Avoid eggplants that have started to wrinkle or have soft, brown spots on their skin.  Eggplants should feel heavy and not hollow. 

Is eggplant a fruit or vegetable?

Most people are under the assumption that eggplants are vegetables, but in fact they are fruits!

Do I need to peel eggplant before cooking?

Nope! The skin on eggplant is entirely edible and removing it is more of a preference of the person eating it.

Meal prep tips for Pan-Fried Eggplant

  • Salt your eggplant – this will help reduce moisture and prevent a soggy outcome. 
  • When reheating your pan-fried eggplant, toss it in the oven or an air fryer if you have one to crisp it back up.
  • Soak in milk – soak your eggplant for up to an hour before cooking to help reduce oil absorption when frying. 
  • Microwave before cooking – this is another tactic for reducing oil absorption when frying, as pre-cooking helps break down the spongy texture. 
eggplant and marinara

Pan-Fried Eggplant with Meat Sauce

No ratings yet
Prep Time 5 minutes
Cook Time 20 minutes
Course Main Course
Cuisine Italian
Servings 2

Equipment

  • knife
  • cutting board
  • spatula
  • saute pan

Ingredients
  

Meat Sauce

  • 10 oz lean ground beef
  • 1 cup marinara sauce
  • 1/4 cup white onions (diced)
  • 1/2 each green bell pepper (cubed)
  • 1/2 each red bell pepper (cubed)
  • 1 tbsp olive oil
  • 1/8 tsp garlic powder
  • 1/8 tsp salt
  • 1/8 tsp pepper

Eggplant

  • 1/2 each eggplant
  • 1 each large eggs
  • 1/4 cup breadcrumbs
  • 1/8 tsp garlic powder
  • 1/8 tsp onion powder
  • 1/8 tsp salt
  • 1 tbsp olive oil

Instructions
 

Meatsauce

  • Add olive oil to a saute pan on medium high heat and saute the onions and bell peppers until they soften
  • Add the ground beef and break it into pieces. Saute until it is golden brown and fully cooked (about 5 to 7 minutes)
  • Next, add the marinara sauce and mix it well. Let it simmer on low for 5 to 7 minutes

Eggplant

  • Next, slice the eggplant into 1/2 inch rounds
  • Prepare the egg wash by scrambling the eggs in a bowl large enough to fit the eggplant
  • Prepare the breadcrumbs and seasonings in another large bowl
  • Dip the eggplant slices in the egg wash, then dredge it in the breadcrumbs, making sure all sides are fully coated
  • In another pan, add oil on medium high heat and place the eggplant slices in the pan
  • Cook on each side for about 2 to 3 minutes until it is golden brown all around
  • Top off the eggplant slices with the meat sauce

Notes

Optional: Top it off with shredded parmesan cheese

Links to other recipes:

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How To Make Shrimp Soba Noodle Salad

shrimp soba noodles

Shrimp soba noodle salad is one of our favorite Japanese recipes and is incredibly easy-to-make, so it’s perfect for beginners. The soba noodle is in an underrated noodle that falls second to ramen in popularity and use. However, this buckwheat based noodle is as versatile as it is healthy, move over ramen there’s a new noodle in town. 

Ease of Making: Easy

Soba noodles are one of the healthiest types of noodles as they are gluten-free, low fat and high in both protein and fiber. One cup of cooked soba noodles contains 6 grams of protein which is essential to building muscle, and producing hemoglobin to keep your immune system healthy. 

The shrimp in this recipe coupled with the soba, provides even more protein. Shrimp is a powerhouse food if you’re on a diet because it’s high in protein but low in carbs, calories and fats. Shrimp contains a wide variety of nutrients including antioxidants and omega-3 fatty acids which have shown to improve heart health. 

How to Cook Soba Noodles 

If you’re wondering how to make soba noodles, there are several steps you can take to ensure you get it right. Soba noodles are extremely versatile and can be served both hot or cold depending on which soba noodle recipe you’re following. The noodles in the recipe will be warm after cooking but will cool as you rinse them and  add in the ingredients for the sauce. You can eat this warm or chilled as a prepped item for the week. 

Step 1: Pick a big enough pot so your noodles have room to move around.

Step 2: Don’t salt your pasta water. 

Step 3: Cook for a short amount of time. Soba noodles only need a maximum of 7 minutes (depending on how much you are cooking) in the water before they should be removed. The majority of soba noodles will cook in 3-5 minutes depending on their thickness. You’re aiming for an al dente noodle. Try testing out the noodles at the five minute mark to see how they are coming along. 

Step 4: Rinse! Soba noodles can stick together and form a gummy clump of noodle mess if you don’t immediately rinse the starch from the pasta after cooking. Leave your soba noodles in a colander and rinse under cold water for at least a minute while you whirl them around your pot. Your water should run clear before stopping your rinse.

Step 5: Drain, serve your soba noodle salad and enjoy!

Soba Noodle FAQ

What are soba noodles? 

Soba noodles are noodles made from buckwheat and whole wheat flours. Soba, is the Japanese word for buckwheat, a food many consider a superfood due to its ability to improve heart health, promote weight loss, and help manage diabetes. This type of a noodle has a mild nutty, earthy taste. 

Where to buy soba noodles?

Dried soba noodles can be found in most grocery stores in the international foods aisle. Look for a noodle that is similar in appearance to spaghetti but slightly flatter and brown in color. 

If you live in an area with a specialty asian food market, keep an eye out for fresh soba noodles which are fantastic as well. 

Do soba noodles have egg in them?

As a general rule, soba noodles are considered vegan and do not have egg. However, there are brands that may include egg so always be sure to check the label. 

Should you rinse soba noodles?

Without a doubt, you want to rinse your soba noodles. This removes excess starch and prevents a big sticky mess.

Are soba noodles bad for you?

Soba noodles are a healthier option than most other pasta options. However, there are some brands that use more refined wheat flour than buckwheat and those would be considered less nutritious. 

How do you cook soba noodles so they don’t stick?

Choose a pot that is large enough to give them plenty of room to move around and rinse them immediately after cooking with cold water. 

Can you use soba noodles for spaghetti?

Sure, you could! Soba noodles are similar to spaghetti in shape and function but will have a nuttier taste than a traditional pasta. 

Meal prep tips for Shrimp Soba Noodle Salad

Our chilled soba noodle recipe is the perfect grab-and-go option for a quick, healthy meal. Here are some tips to make it even better. 

  • If you like your shrimp warm but the salad cool, store them separately in the fridge. You can then reheat the shrimp and toss them in your already chilled salad. 
  • Rinse your noodles. We’ve repeated this multiple times because it’s important.
  • Don’t overcook them. Soba noodles should be served al dente or they can become mushy. Taste your noodles as they cook in an effort to prevent this from happening. 
  • Sub low-sodium soy sauce. If you’re watching your sodium intake, this is a flawless substitution to make this recipe even healthier. 
  • Add in other vegetables like broccoli, snap peas, or carrots. These all make for a great crunch alongside the slippery noodles and shrimp.
shrimp soba noodles

Shrimp Soba Noodle Salad

No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course, Salad
Cuisine Asian, Japanese
Servings 2

Equipment

  • knife
  • cutting board
  • strainer
  • small boiling pot

Ingredients
  

  • 12 oz pre-cooked frozen shrimp (peeled and deveined)
  • 4 oz soba noodles
  • 1 cup shelled edamame (defrosted)
  • 1 each red bell pepper (diced)
  • 2 tbsp soy sauce
  • 1 tbsp fresh lime juice
  • 1 tsp sesame oil
  • 1 tsp olive oil

Instructions
 

  • Rinse the soba noodles in cold water and then boil it in a pot according the packaged instructions.
  • After it cooks, place the noodles in a strainer and rinse with cool water. Then, drain the noodles
  • Place the noodle mixture in a bowl. Add the soy sauce, lime juice, sesame oil, and olive oil to the bowl. Mix well
  • Then top it off with the shrimp, edamame, and bell pepper. Eat and enjoy!

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Asian Glazed Salmon With Kale and Squash

There are many recipes you can use to prepare salmon, but one that never disappoints is an Asian baked salmon recipe. Our version of this is a baked sesame ginger salmon. The marinated salmon soaks up the flavors of the ginger sesame dressing and it is then baked to perfection in the oven alongside seasoned kale and butternut squash. This quick-and-easy salmon recipe also only uses one pan, which may be an even better benefit than the high sources of fiber and healthy fats you’ll find throughout this dish. We’ll take our Omega-3s with a clean kitchen any day. 

Ease of Making: Easy

All jokes aside, there truly are countless nutritional benefits to this meal. Salmon is packed with omega-3s, protein, B vitamins, potassium and more. It has also been known to reduce your risk of cancer, heart disease, joint problems and other medical issues or conditions. 

Then we have our kale and butternut squash, each nutrient dense on their own. Kale is known as one of the healthiest and nutritious foods on the planet, due to its low calorie content and high volume of vitamins and antioxidants. Kale has been linked to protection against diabetes, cancer, and heart disease and benefits digestion, skin, hair, eyes and more. 

Butternut squash didn’t want kale and salmon to have all the fun when it comes to benefiting your health, this winter vegetable is a great source of fiber, vitamins (A,C, B, E), calcium, magnesium and zinc

How to Cook Salmon

Salmon can be cooked in a multitude of ways; oven, stovetop, air fryer, broiled, etc. Each recipe may call for a different variation of cooking method. However, no matter the cooking method here’s a guide for getting your ideal doneness on the inside of the fish.

Salmon Temperature Guide

CookInternal Temperature
Rare120℉
Medium Rare125℉
Medium130℉
Medium Well135℉
Well Done140℉
Please note that the USDA recommends that salmon reaches an internal temperature of 145F to ensure food safety (measured with a cooking thermometer in the thickest part of the filet). Consuming salmon that does not reach the internal temperature of 145F can increase the risk of being exposed to foodborne illness. 

Salmon FAQ

What is a good side dish with salmon?

If kale and butternut squash doesn’t do the trick for you, try our Roasted Rainbow Carrots and Green Beans or Sautéed Brussel Sprouts.

What is the healthiest way to cook salmon?

Broiling is one of the healthiest ways to cook salmon, unlike some other fish, salmon’s natural oils prevent the fish from drying out when cooked this way. This cooking method also doesn’t require the addition of any fats like oil. 

Do you rinse salmon before cooking?

Depending on the freshness of your fish you may want to rinse it and pat dry. Fresh or hardly aged salmon is fine without a rinse. 

Do you season salmon before cooking?

Yes, but you want to season immediately before baking as salt can start to break down the proteins and draw out the moisture in salmon if it sits too long. 

Butternut Squash and Kale FAQ

How long to cook?

Cooking Time for Butternut Squash at 400F

CutTime
Butternut squash halved50-60 minutes
Butternut squash cubed35-45 minutes
Butternut squash diced15-20 minutes

Can you eat butternut squash without cooking it?

Yes, butternut squash can be consumed raw. Many people find that they like putting it in salads or smoothies. However, butternut squash contains a lot of beta-carotene which is easier to absorb once heated. 

Do I need to peel butternut squash before roasting?

Depending on the recipe you may not need to peel the butternut squash before roasting. This recipe calls for dicing the squash in small portions so that it can cook at the same pace as the salmon and kale, so it will need to be peeled.

How long does cooked butternut squash last?

Cooked squash can last 3-4 days in the refrigerator and up to 3-4 months in the freezer for best quality.

How long does fresh butternut squash last?

A whole butternut squash with the skin still on should be kept outside of the refrigerator and can last an entire month in the right conditions. 

What is kale good for?

Besides this recipe, kale makes a perfect addition to salads, smoothies, omelets, breakfast scrambles and more. 

How many calories are in kale?

There are 8 calories in one cup of chopped raw kale, and 33 calories in one cup of cooked kale. 

How much protein in kale?

There are 0.7 grams of protein in one cup of chopped raw kale, and 2.5 grams  in one cup of cooked kale. 

How to tell if kale is bad?

As kale ages you will notice the leaves start to wilt and turn brown. If the decomposition goes further, your kale will turn into a liquid brown mush and likely start to leak out it’s bag. 

Meal prep tips for Baked Sesame Ginger Salmon 

  • Switch up your sides – if there are just too many nutrient-dense ingredients in this recipe for you, try switching up the sides. Rice and broccoli would make perfect pairs with this salmon. 
  • Broil it – If you like your salmon to have a nice crisp outer layer, try broiling it for the last five minutes of the baking process.

Baked Sesame Ginger Salmon with Kale & Butternut Squash

An easy, heart-healthy recipe featuring omega 3 rich salmon, alongside butternut squash and kale
No ratings yet
Prep Time 5 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Asian
Servings 2

Ingredients
  

  • 12 oz salmon
  • 5 oz baby kale
  • 5 oz butternut squash (diced small)
  • 3 tbsp sesame ginger salad dressing
  • 1 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp salt

Instructions
 

Pre-Cook (Mise En Place):

  • Gather your equipment: sheet pan, parchment paper, cutting board, knife, mixing bowl, tongs
  • Pre-heat oven to 400F
  • if needed: dice butternut squash into small pieces
  • line sheet pan with parchment paper

Cooking Method:

  • Place salmon on a sheet pan. Marinate it with 1 tbsp of the sesame ginger salad dressing
  • In a mixing bowl, add the baby kale and squash. Add 2 tbsp of sesame ginger salad dressing, 1 tbsp of olive oil, garlic powder, and salt. Mix well until everything is fully coated.
  • Place the baby kale mix on the same sheet pan and spread it out evenly.
  • Bake everything in the oven for 10-15 minutes until the salmon has fully cooked.
  • Remove from the oven. Eat and enjoy!

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Homemade Lemongrass Beef Stew Recipe

beef stew

Instant Pot’s can be a lifesaver when you’re short on time but want to pack big flavors into a meal. It does just that with this Vietnamese inspired lemongrass beef stew. This quick to prepare and painless to cook meal is vibrating with the flavors of lemongrass (obviously), garlic, anise, clove and bay leaves and other spices. Arguably, the instant pot is the best way to make beef stew from scratch, but if you have more time, you can make this in a clay pot or a dutch oven and let it slow cook as well. 

Ease of Making: Easy

How to Make Lemongrass Beef Stew

A take on a Vietnamese classic, Bo Kho (Vietnamese beef stew), this instant pot stew may just become an instant pot classic in your kitchen. Beef stews are known for their deeply braised beef and aromatic flavors. Traditionally they would be prepared in a clay pot that helps enrich the soup with the savory and sweet flavors. However, we will use an instant pot in this recipe. Instant pots cut the cooking time for beef from hours to under an hour. 

How to Cook Lemongrass Beef Stew

There’s not a whole lot you have to do to cook this lemongrass stew with the exception of layering in the beef, seasonings, and water. Close the lid and turn your sealing knob to the locked position. Let the soup cook for 35 minutes before turning off the heat and giving your instant pot time to release, about 10 more minutes. Add in your bok choy and other veggies or toppings you might like and serve or portion in containers to use throughout the week, 

How can I make my stew more flavorful?

Bland stew got you down? We use the Instant Pot to enrich deep flavor into our soup. Using a pressure cooker helps speed up the process of building depth. 

Meal Prep Tips for Lemongrass Beef Stew Recipe

  • Serve over noodles or rice for added heartiness or carbs needed to reach your goals. 
  • Use the beef to make a sort of beef banh mi sandwich with some pickled veggies like cucumber and carrots. 
  • Serve over a salad for a lighter variation of the meal. 
beef stew

Instant Pot Lemongrass Beef Stew

No ratings yet
Prep Time 5 minutes
Cook Time 40 minutes
Course Main Course
Cuisine Asian, Vietnamese
Servings 4

Equipment

  • knife
  • cutting board
  • mallet
  • Instant Pot

Ingredients
  

  • 1.5 lbs chuck roast chunks
  • 8 oz mushrooms (sliced)
  • 1 bunch fresh basil leaves
  • 1 bunch bok choy (rinsed, cut into chunks)
  • 1.5 cups water
  • 3 each garlic cloves (peeled)
  • 1-2 sticks lemongrass (4 inch length)
  • 1 each onion (sliced)
  • 1 each clove
  • 1 each star anise
  • 2 each bay leaves
  • 1/4 tsp cinnamon
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp pepper
  • 2 tsp salt or fish sauce

Instructions
 

  • Place the beef at the bottom of the pan. Use a mallet to crush the lemon grass stick and place it in the pan
  • Next, add the bay leaves, seasonings, onions, garlic, mushrooms, and fresh basil leaves.
  • Then, pour over the water.
  • Close the lid, turning the venting knob to the sealing position. Cook on high pressure for 35 minutes.
  • After it has cooked, allow 10 minutes for natural release before doing a quick release. Carefully remove the lid.
  • Then, add the bok choy into the stew. Stir until it has wilted. Top it off with any other fresh veggies and sauces such as sriracha or hoisin sauce. Eat and enjoy!

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