Cooking With Sensei – Grilled Salmon with Broccoli and Brown Rice

By February 11, 2019 TSK

Cooking With Sensei - Grilled Salmon with Broccoli and Brown Rice

Here we go again with a power packed meal plan for all you 90 Day Challenge folks!  If you’re anything like me, you’re getting more and more more excited with every week that goes by because you know results are happening! This week we’re going to be making a well balanced meal of grilled salmon with broccoli and brown rice which  balances a protein and carbohydrates that tastes good and can be done from start to finish in less than 30 minutes! Here we go! 

Grilled Salmon with Broccoli and Brown Rice

Today we are putting together grilled salmon with brown rice and broccoli. This meal literally takes less than 25 minutes! 

Start by portioning out the fish to prepare it for the grill and then boil water for the broccoli. Make sure not to leave it in too long as to not let it get mush.  Pro Tip: Use a rice cooker for meal prep days. To add some extra flavor in the rice, use 1 cup water and 1 cup vegetable stock per every  1 cup of rice.   When your grilling your salmon don’t turn it over too soon, wait for the for the sides of the fish to start showing signs of being cooked, this will help keep it together and look nice on the plate.  When everything is done, it’s time to plate.  

Sensei’s Tips

Tip: Add Veggies To Every Meal! 
By adding veggies to your meal you increase the nutrients your body needs to run. Now that you’ve hopefully increased your workouts, your body will require more nutrients – veggies are a quick and easy way to give your body fuel! 
Here’s three ideas on how you can sneak in more veggies:
  • Make a Green Smoothie: Go green and add several serving of veggies to your diet by drinking a smoothie in the morning. Start with Kale, spinach or salad greens for a base and add some sweetness with fruit to keep your blood sugar stable like bananas, berries or apples.
  • Snack on Veggie “Chips”: If you’re a snacker, this is the perfect fit for you! No we’re not talking about the store-bought ‘healthy alternatives’ to potato chips, but actually thinly sliced vegetables. There’s two easy ways to enjoy these fresh and raw or you can bake or dehydrate them until they crisp up. Some popular choices are beets, taro root, carrots, jicama or sweet potatoes. If you want to increase your fullness, enjoy these with some protein or fat, like a full-fat yogurt dip, piece of organic cheese, or some nuts.
  • Soups, Soups, Soups!: Vegetable soups are great and easy ways to add any and all vegetables you have. You can add a variety of root vegetables, greens, and whatever seasonal vegetables you love to make it a heftier and satisfying soup. It’s also a good way to clean out your crisper drawer at the end of the week.

It takes self discipline and motivation to keep a diet on track.  I believe in you so you should too. 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

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