Teriyaki Salmon Meal Prep

 It is back to school for me. Back to quick lunches and a communal fridge. That takes some planning. This September issue of the Diner News is filled with ideas for meal prep. That small bit of work that keeps you eating well all week. It may be brown bag lunches, or it could be a full dinner already cooked and ready to reheat on a busy weeknight. I promise, I am often just too tired to cook after long hours away from home. I have a couple great ideas for you though that I am personally putting to the test. Idea #1 tonight.

One super easy meal prep idea is the sheet pan dinner. So simple to roast a protein in the oven with a frozen veggie blend baking alongside. All you have to do with the timer goes off is to package the food into individual meal containers. One baking session and 2- 4-6 lunches!

This salmon dish is super delish and so easy to make. Looks like you fussed much more than you did. One of my secret flavor ingredients is from Trader Joe's. Umami paste. Yeah. The flavor is all in there. It makes this dish taste like gourmet faire. I also like TJ's frozen veggies. Good prices and far less washing and chopping. This really couldn't be simpler!

 I didn't want to freeze this one, so I made this recipe just for two. I also didn't plan to eat fish every day of the week, but you could if you wanna. Go ahead and double the recipe. Make it yours!

Teriyaki Salmon with Stir Fry Veggies

2 salmon fillets (approx. 4 oz)

Sauce:

1/4 cup tamari or soy sauce

1 tsp fresh ginger ( or homemade ginger juice)

1/2 tsp erythritol / stevia blend

1/2 tsp sesame oil

1/2 tsp Trader Joes Umami paste (optional)

14 oz  Trader Joe’s Frozen Stir fry vegetable blend

Combine sauce ingredient in a quart size zipper bag. Add salmon fillets. Marinate several hours. Transfer to a baking pan lined with parchment.  In a large bowl, combine stir fry vegetables with oil. You may add a bit more oil if you like. Stir to coat well and add to the baking sheet. Bake at 400 degrees for 30 minutes or until fish flakes at the thickest point. Divide fish and vegetables between 2 lunch containers.

 

Serves 2:   196 calories  7 net g carb

I like my veggies a little more done, and I really thought the fish might be overbaked. It was great though. My fillets were from the thickest part, so if yours are thinner, you should shorten the oven time.

Want to see some of the other dishes in this month's Diner News? Here is a glimpse.

Chipotle Fish Fillet with Roasted Broccoli and Cauliflower

Real Cranberry Oolong Tea Sipper

Good for you Green Lemonade

Pesto Chicken and Roasted ItalianVeggies

Soup Base 3 ways, Italian

Soup Base 3 ways, Greek

Salad Buddies for a Week

 

Thai Tuna Salad Bowl

Greek Chicken Salad Bowl

The Diner News is just $6 for all of 2017. Order yours now, and get tons of super recipes for the low carb life. I will have some other take to work or school ideas in this month's issue. And one more to share on the blog.

Order:  http://www.247lowcarbdiner.com/html/newsletter.html

Miso Ginger Salmon Salad

I haven't used miso much in my life. To tell the truth, I didn't even know where to find it in the grocery store until recently. It kept popping up as an ingredient that chefs around the world adore. And not just for Japanese inspired dishes. I decided to see what all that hoopla was about. Gotta say, now I get it. By the way, miso is made from fermented soy beans. The red paste is a stronger flavored variety. Mine has 3 carbs per tablespoon, so it fits well in our eating plan. Hint: I found a good organic paste with the vegan foods in the cooler section.

THIS SALAD! This salad is not the winner of a beauty contest, but the taste is incredible. It had me at first bite! My hubby looked at me sideways and requested leftover pork roast. That is the kind of guy he is. I don't know how I married someone with so little adventure in his soul. His only idea of salad is something covered with ranch dressing. Gotta love him--but love this salad too.

It starts with that miso based sauce. More than half of that pours into the salmon itself. Now this would be amazing with freshly baked salmon. It would be prettier too. My canned salmon is not so pink. But I was developing the recipe for a summer Diner News. No cooking here. This sauce certainly elevates a humble canned fish. Now that the fish tasted amazing, the rest of the sauce combined with sesame seed oil, a personal favorite of mine, to make a dressing. This stuff bursts with flavor! The lettuce is a simple carrier for all that taste. I also like the tangy flavor from my jicama pickles. (The small white cubes in the photo) I made those for April's Diner News. Crunchy still, after 3 months in the fridge! I will include the recipe at the bottom of the page, but you really should make sure you have all the 2017 Diner News issues in your collection. To do that, go here.

Miso Ginger Salmon Salad

6 oz canned salmon

1 tbsp red miso paste

2 tbsp apple cider vinegar

1 tbsp soy sauce

2 tsp erythritol/ stevia sweetener

1 tsp freshly grated ginger

1 tbsp sesame oil

3 oz spring salad mix

2 baby carrots

¼ cup jicama pickles

1 oz roasted peanuts

Drain canned salmon. Remove skin and bones or mash in. In a small bowl, combine miso, vinegar, soy sauce, sweetener and ginger. Add about 3/4 of this mixture to the salmon and flake with a fork. Set aside. To the remaining mixture, stir in sesame oil. This will be the dressing.

Divide salad greens between 2 bowls. Place half of the salmon into a ramekin. Turn it out over the greens. Finely chop carrots, jicama pickles and peanuts. Sprinkle over the salmon and salad. Drizzle the dressing over each salad.

Serves 2:   338 calories   7 net g carb

Please, do use fresh ginger for this one. It really is amazingly different from powered. Of course, the peanuts are a favorite too. So much going on in this salad. So very much Umami. That's the 5th taste receptor that is so hard to explain. The miso and soy sauce add that factor in, as well as the fish itself.
I just can't describe what a wonderful salad experience. If you are tired of chicken and ranch, give     this one a go. It is just one of the cooling summer recipes I will be featuring this month in the Diner News. Order for just $6 a year, 12 monthly issues.

http://www.247lowcarbdiner.com/html/newsletter.html

I am out of school right now. No paycheck coming in, so if you ever thought about ordering any book or Diner News, this would be a great time to go for it. The good news, is that John finally got a job. Not in his field, and definitely a paycut, but we are grateful for any employment after more than a year and a half. He can keep his part time ministry work, but he will be a busy guy. I am proud of his good attitude and humility. I know God is going to bless him. It has been a tough season for the Marshalls the last few years, but we are keeping our eyes focused on the blessings. Hope you do too.

Love the recipes I share on this blog? My ebook helps you plan and prep to stay healthy 24/7.   http://www.247lowcarbdiner.com

Get more great recipes at the Low Carbing Among Friends Facebook Page:               https://www.facebook.com/LowCarbingAmongFriends

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Sun Dried Tomato Crusted Fish

Most of the people in my family are not big fish eaters. My hubby will tolerate a meal of fish, as long as it is mild, and I serve another favorite recipe at another meal of the day. This one, however, is not your average fish recipe. It is utterly delicious, even for a less than enthusiastic fish eater.

The Diner News for June will feature Mediterranean food. This is definitely in that category. So many provocative flavors, yet so good for your health. In addition to the intense tomato flavor, we get the tartness of lemon and capers, the salty and earthy olives, and the crunch of almonds. Such a winning combination!

Sun Dried Tomato Crusted Fish

1 cup whole olives: a blend of black, green and Kalamata, any ratio you prefer

 ½ cup sun dried tomatoes, drained and  chopped

¼ cup extra virgin olive oil

3 tbsp slivered almonds

1 ½ tbsp lemon juice

1 clove garlic

1 tsp Italian seasoning

1 tbsp capers, drained

4  frozen fish filets (4 to 5 oz each)

 Salt and pepper, to taste

 Preheat oven to 400°F. Place the olives, sun dried tomatoes, olive oil, almonds, lemon juice, garlic, and Italian seasoning in the bowl of a food processor. Process until ground but not completely smooth.  Place the fish filets in a baking dish sprayed or brushed with olive oil and season them with a small amount of salt and pepper. Spoon the olive and sun dried tomato spread on top of each piece of fish, spreading it out over the surface. Divide the capers among fillets.  Bake until fish is cooked through, about 30 minutes depending on the size and thickness of the filet. (Reduce baking time by half if using fresh or thawed fish.)

Serves 4: 330 calories  5 net g carb (7 total carb)

All those classic Mediterranean flavors. Yum. If you need to sub some ingredients, go ahead. But stick with the sun dried tomatoes! Capers would be optional.

You can use any fish, I think. I used a white fish for mildness. But you can get more Omega 3 fatty acids if you choose salmon or tuna. I am personally not a huge fan of some of the other healthier fish--mackerel, herring, trout and sardines...so you be the judge.

Speaking of judging. Everytime I post a fish recipe I seem to get a battle going between farm raised and wild caught. Please just eat what your conscience tells you, and be happy. Frankly, there are so many opposing views on so many health issues, it is no wonder the average Joe just eats burgers and fries day in and day out. Not that I don't love a good burger.

School is out, but I am still doing grading and clean up. Next week I travel to a teacher conference for Oklahoma History. I do love my history classes the most. I will be dining in my old college dorm cafeteria. I am sure they will not have the good eating I get today with this fish! It will be fun anyway.

Don't forget to order the Diner News. Just $6 a year.  http://www.247lowcarbdiner.com/html/newsletter.html

Get more great recipes at the Low Carbing Among Friends Facebook Page:               https://www.facebook.com/LowCarbingAmongFriends

Order our books at: 

http://amongfriends.us/24-7-LCD.php

Love the recipes I share on this blog? My ebook helps you plan and prep to stay healthy 24/7.   http://www.247lowcarbdiner.com

Firecracker Shrimp

Some like it hot! These little shrimp bites are something to tell about. A little fire and a little sweet. That tender chewiness of shrimp and savory enough to keep you coming back for more. And that's okay, because these little devils are super low calorie too.  In fitting with this month's theme for the Diner News, they have a slimming secret or two. Full of flavor, but no added fat. Sweet but no sugar. Spicy to make you happy and rev up your metabolism.

I like to add easy too. I start with cleaned, pre-cooked shrimp. No fail and no hunting for little veins. The tails are attached. I happen to love that. It makes me slow down to eat them and really consciously enjoy my meal. That is a slimming secret too. I have so many of them, you really think I would have become so skinny that I could just blow away. Alas, no. I will always need to be ever mindful in my eating. If you are the same, then this issue is for you!

Firecracker Shrimp

12 oz frozen cooked shrimp

3 tbsp lime juice
¹/₄ cup cider vinegar

1 tbsp Sambal Oelek

1 tsp tamari  or soy sauce
1 tbsp erythritol/ stevia blend sweetener
¹/₂ tsp garlic powder

Pinch cayenne

2 Green onion tops or chives

Thaw and drain shrimp. In medium bowl, combine lime juice, vinegar and Sambal Oelek. Drizzle the juice and vinegar over the shrimp in a lidded container. Stir to coat.  In small bowl, combine sweetener, garlic powder and cayenne. Sprinkle this mixture over the surface of each shrimp. Marinate several hours as the shrimp thaws, stirring from time to time. To cook, simply warm everything in a nonstick skillet.  Garnish with diced green onion or chives.

Serves 3:  119 calories  2 net g carb

Note, that this serves three. Perfect for a meal for two and a leftover lunch. I do adore leftovers. I must admit that I have the most interesting lunches at school.  This shrimp would also be great to serve for a party. Just find some friends who love the heat as much as we do! I will admit to adding an extra sprinkle of crushed red pepper. That is up to you.

Get a nice serving of protein for just 119 calories. That leaves you plenty of room for veggies and even some caulirice or shirataki rice. Think how many veggies you can add and still have a super low calorie, low carb meal! In this month's Diner News, I share several recipes that use all the little secrets in my arsenal for a slimmer life. This one is both low carb and low fat. That adds up to low calories. Not that I am counting, but we must practice moderation, right?

Check out some of the other yummy foods in this issue that will keep you light. Order the 24/7 Low Carb Diner News here.

Prep Ahead Taco Cobb Salad Bowls

Sassy Cajun Skillet Dinner

Light Layered Lasagna in a Jar

Jicama Pickles

Green Monster Moonshine from THM

Asian Egg Muffins

Albuquerque Dirty Rice

Cranberry Slushie

Taco Train Soup ( adapted from THM's Woman's Day Article)

Arnold's Oolong

Green Chile Egg Cups

Golden Girl Salad Dressing

Peach Fizz

Get more great recipes at the Low Carbing Among Friends Facebook Page:               https://www.facebook.com/LowCarbingAmongFriends

Order our books at: 

http://amongfriends.us/24-7-LCD.php

Love the recipes I share on this blog? My ebook helps you plan and prep to stay healthy 24/7.   http://www.247lowcarbdiner.com

Thai Tuna Bowls

It is salad season around here. On hot summer days, I love meals that don't require any cooking. Thanks to the fact that I had some of my new rice substitute blend all prepared ahead and chilled, that is. I am focused on making incredible new bowl meals right now. That will be the theme for the September Diner News. Yes, I do constantly work on that! Lots of wonderful ingredients all placed inside one bowl! Most of them call for a rice or grain base, and my new substitute works really well.

I will get that recipe to you in the new Diner News come September. For now, just make this recipe with cauliflower rice or Shirataki rice. Use the Konjac type and you will never have to cook for this yummy bowl at all! I know, lots of you just can't handle that texture, but I really think the rice version beats the noodles. Plus, there is so much going on in this salad, the texture is not a big deal. But here is a sneak peak at the rice sub I used. Please don't hate me for not sharing this recipe right now--I do need to keep some valuable recipes for those of you who purchase my newsletter. We really do rely on that small income since my hubby is still without employment. (10 months now and trying not to count.)

But forget about the rice substitute. With all the flavorful ingredients in this bowl, you don't even taste it. Who would with lime juice, sambal oelek, peanut butter and soy sauce? Add all that to the crunch of Trader Joe's Cruciferous Crunch fresh produce blend. I love this mixture of cabbages, brussels, kale, and broccoli. Joe does the cleaning and chopping. All I have to do is grab a handful and throw it in my bowl. Easy. If you don't have that, use any leafy green.

Don't like tuna? You could easily use chicken. Or leave out the protein altogether and serve it as a side dish. Can't take the heat? Leave out the chili sauce. No big rules here. I made a generous amount of dressing, so you could definitely add more greens to stretch this out to feed more people.

Thai Tuna Bowl

1/2 cup rice substitute

5 oz can tuna, drained

1 cup Trader Joes’s Cruciferous Crunch Blend

1/4 cup julienned cucumber

3 tbsp diced bell pepper

2 tbsp diced red onion

4-6 fresh basil leaves

1 tsp finely chopped peanuts

Dressing:

2 tbsp lime juice

1 tbsp MCT oil (or light olive oil)

1 tsp Sambal Oelek chili sauce (optional for heat)

1 tsp soy sauce

1 tsp peanut butter

1/2 tsp sesame oil

1/4 tsp ginger

Chop vegetables and arrange in groups in a bowl. Place tuna in the center. Combine dressing ingredients and pour over all. Garnish with basil leaves and  chopped peanuts. 

                

334  cal.  12 net g carb

That carb count seems a little high. But remember, like George says, not all carbs are created equal. These are from fresh veggies. If you need to keep carbs down more, cut back on the onion. This is an entire meal also, so 12 fits within our goals.

So eat up this easy to make bowl, and I promise you will feel healthy all day.  I always feel proud when I eat kale. I have read that we should rotate our greens, and buy having this mixture already filled with a variety, that is already happening for me too! Any shortcut I can find is a good thing, no?

Get more great recipes at the Low Carbing Among Friends Facebook Page:               https://www.facebook.com/LowCarbingAmongFriends

 Order any of our great cookbooks at  http://amongfriends.us/24-7-LCD.php

Order my original e-book or the latest version for couples and singles,  A Table for Two here.  

Amazing Cranberry Lemon Salmon Salad

I cannot convey how delicious this salad is. I do love lemon, and paired with these tart, unsweetened dried cranberry slices, this salad is perfect. Simply perfect. The extra infusion of lemon is a secret ingredient you don't want to pass on. And don't you dare use sweetened cranberries. The tartness is the star in this recipe. Enjoy Cranberry week!

This salad is inspired by the Whole Foods cranberry tuna salad I have heard others rave about. Personally, I don't pay over ten bucks for a pound of salad. I am far too frugal. This one is a fraction of that cost, and has several of my tweaks. So forget about that other place, and save some paycheck for a can of salmon.

Cranberry Lemon Salmon Salad

14.75 oz canned salmon, drained
3 tbsp finely diced red bell pepper
3 tbsp dried unsweetened cranberries
1 rib celery, diced
3 tbsp lemon juice
2 tbsp mayonnaise
1 tbsp onion powder
1/2 tsp lemon flavoring
1 packet stevia
lettuce leaves

Drain salmon and remove larger bones. Mash with a fork. Stir in all the other ingredients. Chill. To serve, pack salad into a cup and invert on lettuce leaves.

Serves 4:   209 calories   3 net g carb

This is so very yummy. I want yours to be as good as mine, so here are the brands I used:

Honestly Cranberry unsweetened sliced dried cranberries. Order here.
Simply Organic Lemon Flavoring - Amazon, I Herb or I got mine at Sprouts.

Get more great  low carb recipes at Low Carbing Among Friends.

 https://www.facebook.com/LowCarbingAmongFriends

 Order any of our great cookbooks at  http://amongfriends.us/24-7-LCD.php

Order my original e-book 

or the latest version for couples and singles, A Table for Two here.