November 5, 2020
Speedy Chinese Salmon Stir-fry
Speedy Chinese Salmon Stir-fry
This salmon is so good that when we do cook it at home we like to keep things simple and add just a handful of other ingredients to complement the salmon.
Bon Appetit!
INGREDIENTS:
1tbsp coconut or virgin canola oil
1cm root ginger, peeled and finely chopped or grated
250g packet of prepared Chinese stir-fry vegetables
2 sweet chilli cooked salmon fillets, flaked (about 180g), see tip
1tbsp dark soy sauce
1 yellow pepper – cut into thin strips
16 green beans – halved
½ tbsp mirin (or Chinese wine or sherry)
METHOD:
- Place a work over a high heat until it starts to smoke. Add the oil, immediately followed by the ginger, the veg and a generous grinding of black peper.
- Stir-fry vigorously for a couple of minutes, then add the salmon.
- Turn the heat down and add 1 tbsp water, the soy sauce and the mirin. Keep stirring for a couple more minutes, until the veg are cooked but still crisp and the salmon warmed through.
- Remove the pan from the heat and serve
TIP:
If no sweet chilli salmon is available, use cooked salmon fillets and sprinkle them with a pinch of chilli flakes before adding them to the pan. For add flavour scatter a handful of chopped coriander leaves and an extra ½ tsp chilli flakes on top.
Non-fast day:
Double the salmon portion, add a medium portion of wholemeal or soba noodles and scatter over 1 tbsp toasted sesame seeds and a handful of cashew nuts.
One Pan Bacon & Cod Skillet 2 servings | 25 minutes INGREDIENTS 4 slices Bacon (chopped) 1 Yellow Onion (medium, chopped) 1 Cod Fillet (chopped) 1 tbsp Avocado Oil 1 Sweet Potato (Japanese, large, peeled, diced) 1/4 cup Parsley (chopped) 2 tsps Apple Cider Vinegar (or to taste, optional) METHOD Heat a large non-stick pan over medium-high heat. Once hot, add the bacon and the onions. Cook for three to four minutes, or until the bacon is crispy. Add the cod and sauté for two to three minutes, breaking it up as it cooks. Set aside. Remove the bacon grease from the pan and carefully wipe the pan out with a paper towel. Add the oil and sweet potato to the pan and cook, stirring occasionally, for about five to seven minutes or until browned and cooked through. Return the fish mixture to the pan. Stir in the parsley and cook for two more minutes, stirring, to heat through. Divide evenly between plates. Drizzle with apple cider vinegar (optional) and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately 1 1/2 cups. More Flavor: Add smoked paprika. Use salmon instead of cod. Fillet Size: One cod fillet is equal to 231 grams or eight ounces. Nutrition Facts Amount per 2 servings 905 calories 39gs protein 126gs carb 28gs fat
Eggs & Tuna with Green Beans 2 servings | 25 minutes INGREDIENTS 4 Egg 2 cups Green Beans (trimmed) 2 tbsps Mayonnaise 1 1/2 tsps Red Wine Vinegar 1 can Tuna (drained) 2 stalks Green Onion (chopped) METHOD Place the eggs in a saucepan and cover with cold water. Cover and bring to a boil. Turn off the heat and let it stand covered for 12 minutes. Drain and run cold water over the eggs until cool enough to handle and peel. Cut the eggs in half and set aside. Meanwhile, place the green beans in a steamer basket over boiling water and cover. Steam for three to five minutes. Run under cold water, drain, and set aside. Whisk together the mayonnaise and red wine vinegar. Divide the green beans, eggs, tuna, and green onions onto a plate. Add the dressing on top and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately two eggs, half a can of tuna, and one cup of green beans. More Flavor: Add salt and pepper, parsley, and tomatoes. Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained. Nutrition Facts Amount per serving 309 calories 30gs protein 13gs carb 16gs fat
Ham & Cheese Stuffed Chicken 2 servings | 30 minutes INGREDIENTS 10 ozs Chicken Breast (boneless, skinless) Sea Salt & Black Pepper (to taste) 3 ozs Sliced Ham 2 ozs Mozzarella Cheese (shredded) 1/16 oz Avocado Oil Spray (divided) 2 cups Mixed Greens METHOD Preheat the oven to 400°F (205°C) and line a large baking sheet with parchment paper. Cut the chicken breasts in half, lengthwise to create a pocket in each chicken breast. Do not cut all the way through. Season the chicken all over with salt and pepper. Layer the ham and cheese into the chicken breasts. Place the chicken onto the baking sheet and spray with avocado oil. Bake in the oven for 20 to 25 minutes or until the chicken has cooked though. Serve with mixed greens and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one stuffed chicken breast and about one cup of mixed greens. More Flavor: Spread some pesto sauce into the chicken. Additional Toppings: Top with parsley and parmesan cheese. Avocado Oil Spray: One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray. Nutrition Facts Amount per serving 315 calories 48gs protein 5gs carb 12gs fat